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Trening intensywny

Full On

Intensywny   2 h 21 m

Docelowe obszary: Legs, Core

Sprzęt: Dumbbells

Emma Mongan
 		    Dodane przez Emma Mongan
Full On
Tagi
Treningi w Domowej Siłowni Treningi Nóg Treningi z Hantlami
Opis

Go hard, or go home.

Exercises

Seria 1: 1 runda
Right Quad Stretch
Right Quad Stretch
30 sekundy
Left Quad Stretch
Left Quad Stretch
30 sekundy
Left Side Stretch
Left Side Stretch
30 sekundy
Right Side Stretch
Right Side Stretch
30 sekundy
Double Leg Stretch
Double Leg Stretch
30 sekundy
Seated Leg Stretch
Seated Leg Stretch
30 sekundy
90 Lat Stretch
90 Lat Stretch
30 sekundy
Standing Leg Stretches
Standing Leg Stretches
30 sekundy
Tricep Stretches
Tricep Stretches
30 sekundy
Chest Stretch
Chest Stretch
30 sekundy
Hamstring Stretches
Hamstring Stretches
30 sekundy
Left Arm Cross Stretch
Left Arm Cross Stretch
30 sekundy
Right Arm Cross Stretch
Right Arm Cross Stretch
30 sekundy
Curved Spine Stretch
Curved Spine Stretch
30 sekundy
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 sekundy
Lying Hamstring Stretches
Lying Hamstring Stretches
30 sekundy
Wall Hamstring Stretches
Wall Hamstring Stretches
30 sekundy
Clockwise Neck Rolls
Clockwise Neck Rolls
30 sekundy
Big Reverse Arm Circles
Big Reverse Arm Circles
30 sekundy
Runners Lunges
Runners Lunges
1 minuta
Rest
Rest
5 minuty
Alternating Bicep Curls
Alternating Bicep Curls
1 minuta
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minuta
Dumbbell Chest Press
Dumbbell Chest Press
1 minuta
Dumbbell Front Raises
Dumbbell Front Raises
1 minuta
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minuta
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 sekundy
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 sekundy
Dumbbell Push Press
Dumbbell Push Press
1 minuta
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minuta
Dumbbell Squats
Dumbbell Squats
1 minuta
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minuta
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minuta
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minuta
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minuta
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minuta
Tricep Extensions
Tricep Extensions
1 minuta
Tricep Kickbacks
Tricep Kickbacks
1 minuta
Rest
Rest
5 minuty
Foot Taps
Foot Taps
1 minuta
Lateral Leg Lifts
Lateral Leg Lifts
1 minuta
Plank
Plank
30 sekundy
Elbow Plank
Elbow Plank
30 sekundy
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 sekundy
Side Plank Dips
Side Plank Dips
1 minuta
Left Half Side Plank
Left Half Side Plank
1 minuta
Squat Pulses
Squat Pulses
1 minuta
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 sekundy
Kneeling Right Side Plank
Kneeling Right Side Plank
1 minuta
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
1 minuta
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minuta
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
1 minuta
Right High Lunge
Right High Lunge
30 sekundy
Body Circles
Body Circles
30 sekundy
Flying Supermans
Flying Supermans
1 minuta
Rest
Rest
5 minuty
Seated Spiral Stretches
Seated Spiral Stretches
1 minuta
Air Bike Crunches
Air Bike Crunches
2 minuty
Cross Knees to Elbows
Cross Knees to Elbows
1 minuta
Cross Body Crunches
Cross Body Crunches
2 minuty
Knees to Elbows
Knees to Elbows
1 minuta
Right Peaceful Warrior
Right Peaceful Warrior
1 minuta
Left Peaceful Warrior
Left Peaceful Warrior
1 minuta
Left Side Plank Crunches
Left Side Plank Crunches
2 minuty
Leg Pull Back
Leg Pull Back
1 minuta
Right Oblique V-Ups
Right Oblique V-Ups
30 sekundy
Left Oblique V-Ups
Left Oblique V-Ups
30 sekundy
Right Oblique Crunches
Right Oblique Crunches
1 minuta
Left Oblique Crunches
Left Oblique Crunches
1 minuta
Right Side Angle
Right Side Angle
1 minuta
Russian Twists
Russian Twists
1 minuta
Side To Side Crunches
Side To Side Crunches
2 minuty
Sumo Obliques
Sumo Obliques
1 minuta
Rest
Rest
5 minuty
Bow Pose
Bow Pose
1 minuta
Camel
Camel
1 minuta
Fast Push-Ups
Fast Push-Ups
30 sekundy
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 sekundy
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 sekundy
Straight Punches
Straight Punches
1 minuta
Uppercuts
Uppercuts
1 minuta
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuta
Bulgarian Split Squats
Bulgarian Split Squats
1 minuta
Front Kicks
Front Kicks
1 minuta
Runners Lunges
Runners Lunges
1 minuta
Right lunge
Right Assisted Lunges
1 minuta
Right Warrior 3
Right Warrior 3
1 minuta
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minuta
Side Cross Kicks
Side Cross Kicks
1 minuta
Rest
Rest
5 minuty
Body Circles
Body Circles
30 sekundy
Chest Openers
Chest Openers
30 sekundy
Push-Ups
Push-Ups
1 minuta
Dolphin Dog
Dolphin Dog
1 minuta
Dumbbell Front Raises
Dumbbell Front Raises
1 minuta
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minuta
Dumbbell Push Press
Dumbbell Push Press
30 sekundy
Inclined Plane
Inclined Plane
1 minuta
Locust
Locust
30 sekundy
Reverse Elbow Plank
Reverse Elbow Plank
1 minuta
Wrist Stretches
1 minuta
Diamond Crunches
Diamond Crunches
1 minuta
Flutter Kicks
Flutter Kicks
1 minuta
Glute Kickbacks
Glute Kickbacks
2 minuty
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
2 minuty
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
1 minuta
Dumbbell Chest Press
Dumbbell Chest Press
1 minuta
Chaturanga
Chaturanga
1 minuta
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
1 minuta
Pop Squats
Pop Squats
30 sekundy
Right Leg Squats
Right Leg Squats
2 minuty
Surfees
Surfees
1 minuta
Tricep Dips
Tricep Dips
1 minuta
Air Bike Crunches
Air Bike Crunches
2 minuty
Dips with Leg Extension
Dips with Leg Extension
1 minuta
Push-Ups
Push-Ups
1 minuta
Quad Stretches
Quad Stretches
1 minuta
Seated Leg Stretch
Seated Leg Stretch
1 minuta
Lying Right Leg Circles
Lying Right Leg Circles
1 minuta
Lying Left Leg Circles
Lying Left Leg Circles
1 minuta
Hamstring Stretches
Hamstring Stretches
1 minuta
Cool Down Jogging
Cool Down Jogging
10 minuty

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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.

Buy Now

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Wykonaj ten trening w Workout Trainer
✓ Podążaj za multimedialnymi treningami krok po kroku
✓ Zintegrowane doświadczenie z inteligentnym zegarkiem i monitor tętna
✓ Zdobywaj punkty, rywalizuj na liście liderów, utrzymuj motywację!
✓ Planowanie dostosowane do twojego zajętego trybu życia
Pobierz w App Store   Pobierz Workout Trainer z Google Play.
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Zalecany Sprzęt

Wykonaj ten trening z najlepszym sprzętem do ćwiczeń. Zalecamy używanie monitora tętna na pasku do klatki piersiowej Bluetooth lub smartwatcha do optymalizacji treningu i śledzenia wyników.

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Kategorie treningów

Wyróżnione

Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe