Trening intensywny

Xtra - Explode (Complex Cardio)

Intensywny Duration 20 minuty

Docelowe obszary: Legs

Sprzęt: Wall, Dumbbells, Chair, Exercise Mat

Dodane przez Esteve K

Tagi

Treningi w Domowej Siłowni Treningi Nóg Treningi ze ścianą Treningi z Hantlami Treningi na krześle

Opis

Move quick but controlled movements. Try not to add extra breaks .

Exercises

Seria 1: 1 runda

Good Morning Sunshines

Good Morning Sunshines

20 sekundy

20 sekundy

20 sekundy

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

25 sekundy

20 sekundy

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

20 sekundy

Seria 2: 3 rund

❤️ Umiarkowany (Strefa 2)

20 sekundy

Push-Up and Rotation

Push-Up and Rotation

20 sekundy

20 sekundy

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

20 sekundy

4-Square Single Leg Hops

4-Square Single Leg Hops

15 sekundy

Left

4-Square Single Leg Hops

4-Square Single Leg Hops

15 sekundy

Right

10 sekundy

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

15 sekundy

20 sekundy

❤️ Lekki (Strefa 1)

20 sekundy

20 sekundy

Contralateral Limb Raises

Contralateral Limb Raises

20 sekundy

Jack Jump Tucks

Jack Jump Tucks

20 sekundy

1 minuta

Seria 3: 1 runda

Wall Calf Stretches

Wall Calf Stretches

20 sekundy

20 sekundy

Seated Hamstring Stretch

Seated Hamstring Stretch

40 sekundy

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 sekundy

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 sekundy

❤️ Intensywny (Strefa 3)

20 sekundy

Upward Facing Dog

Upward Facing Dog

20 sekundy

Standing Cat Cow

Standing Cat Cow

20 sekundy

20 sekundy

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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