Darmowy trening dla początkujących

Smooth Move!

Dla początkujących Duration 23 minuty

Docelowe obszary: Lower Body

Sprzęt: Exercise Mat, Dumbbells

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi z Hantlami

Opis

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Seria 1: 1 runda

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 sekundy

Right Half Side Plank

Right Half Side Plank

30 sekundy

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 sekundy

Left Half Side Plank

Left Half Side Plank

30 sekundy

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 sekundy

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

20 sekundy

30 sekundy

30 sekundy

Seria 2: 1 runda

Lunges with Knee Lifts

Lunges with Knee Lifts

45 sekundy

30 sekundy

Seria 3: 2 rund

Keep your chin up, shoulders down, and back straight as you perform the squat.

Ciężary: Lekki

Dumbbell Squats

1 minuta

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Ciężary: Lekki

Dumbbell Bent Over Rows

1 minuta

Dumbbell Side Lunges with Hammer Curls

Ciężary: Lekki

Dumbbell Side Lunges with Hammer Curls

1 minuta

15 sekundy

Seria 4: 1 runda

Jump out, spreading your legs and snapping your arms to the sides.

45 sekundy

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 sekundy

Seria 5: 2 rund

1 minuta

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuta

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuta

1 minuta

1 minuta

Workout Discussion

13 May

It was cool! Thank you!

28 Mar

Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.

26 Feb

I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!

03 Feb

About 200

25 Aug

Broke a nice sweat!

Pojawia się w

Pośladki i nogi

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Lose Weight. Feel Great. F

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Planks, Lunges & Jumps

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18 min 20 sek, Umiarkowany

Fit N Flex Series #4

Fit N Flex Series #4

15 minuty, Umiarkowany

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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30 Min FULL BODY Dumbbell Cardio HIIT Workout at Home (No Repeat)

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20 Minute Intense Full Body Workout with Dumbbells - No Repeat, At Home

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23 min 1 sek, Intensywny

30 Min FULL BODY CARDIO HIIT Workout with Dumbbell at Home (No Repeat)

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35 min 38 sek, Umiarkowany

1 HOUR FULL BODY DUMBBELL WORKOUT at Home [Strength & Conditioning]

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48 min 31 sek, Umiarkowany

TOTAL BODY HIIT // HOME DUMBBELL WORKOUT

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39 min 23 sek, Umiarkowany

Walking Cardio & Strength Workout // Low Impact & to the Beat!

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33 min 51 sek, Dla początkujących

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JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało