Trening umiarkowany

Workout 1

Umiarkowany Duration 2 h 26 m

Docelowe obszary: Shoulders, Legs

Sprzęt: Exercise Mat, Dumbbells, Stability Ball, Medicine Ball, Pull Up Bar

Dodane przez Chrissy Borel

Tagi

Pełne Treningi na Siłowni Treningi Barków Treningi z Hantlami Treningi z piłką do ćwiczeń Treningi z piłką lekarską Treningi na Drążku do Podciągania

Opis

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs.

Exercises

Seria 1: 1 runda

2 Clockwise Neck Rolls

2 Clockwise Neck Rolls

40 sekundy

2 Counter Clockwise Neck Rolls

2 Counter Clockwise Neck Rolls

40 sekundy

Rest

8 sekundy

Right Arm Cross Stretch

Right Arm Cross Stretch

12 sekundy

Left Arm Cross Stretch

Left Arm Cross Stretch

12 sekundy

Small Forward Arm Circles

Small Forward Arm Circles

10 sekundy

Small Reverse Arm Circles

Small Reverse Arm Circles

10 sekundy

Big Forward Arm Circles

Big Forward Arm Circles

10 sekundy

Big Reverse Arm Circles

Big Reverse Arm Circles

10 sekundy

Rest

8 sekundy

Seria 2: 1 runda

Torso Twists

12 sekundy

Side Bends

12 sekundy

Body Circles

40 sekundy

Half Bound Lotus

Half Bound Lotus

40 sekundy

Seated Moon Stretch

Seated Moon Stretch

40 sekundy

Seated Spiral Stretches

Seated Spiral Stretches

40 sekundy

Seated Leg Stretch

Seated Leg Stretch

40 sekundy

Wide Right Leg Stretch

Wide Right Leg Stretch

40 sekundy

Wide Left Leg Stretch

Wide Left Leg Stretch

40 sekundy

Center Leg Stretch

Center Leg Stretch

40 sekundy

Seria 3: 1 runda

Wide Leg Stance

Wide Leg Stance

8 sekundy

Right Side Lunge

Right Side Lunge

12 sekundy

Wide Leg Stance

Wide Leg Stance

8 sekundy

Left Side Lunge

Left Side Lunge

12 sekundy

Left Runner's Lunge

Left Runner's Lunge

12 sekundy

Right Runner's Lunge

Right Runner's Lunge

12 sekundy

Kneeling Lunge with Right Side Stretch

Kneeling Lunge with Right Side Stretch

12 sekundy

Kneeling Lunge with Left Side Stretch

Kneeling Lunge with Left Side Stretch

12 sekundy

Left Quad Stretch

Left Quad Stretch

12 sekundy

Right Quad Stretch

Right Quad Stretch

12 sekundy

Frankenstein Walk

Frankenstein Walk

2 minuty

Frankenstein Skips

Frankenstein Skips

2 minuty

Seria 4: 4 rund

Lunge to Shoulder Press

Lunge to Shoulder Press

2 minuty

Walking Lunges with Knee Lifts

Walking Lunges with Knee Lifts

2 minuty

High Knees

2 minuty

Jumping Jacks

2 minuty

Explosive Mountain Climbers

Explosive Mountain Climbers

2 minuty

Burpees

2 minuty

Rest

10 sekundy

Plank

1 minuta

Plank with Toe Taps

Plank with Toe Taps

1 minuta

Push-Ups

1 minuta

Crunches

1 minuta

Side To Side Crunches

Side To Side Crunches

1 minuta

Squats

1 minuta

Squat Jumps

1 minuta

Sumo Squats

1 minuta

Sumo Squat Jumps

Sumo Squat Jumps

1 minuta

Torso Rotations with Medicine Ball

1 minuta

Medicine Ball Pullovers on Stability Ball

1 minuta

Ball Back Extensions

Ball Back Extensions

1 minuta

Pull-ups

1 minuta

Tricep Dips

1 minuta

Dumbell Back Row

Dumbell Back Row

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Dumbbell Shoulder Rolling Raises

Dumbbell Shoulder Rolling Raises

1 minuta

Seria 5: 1 runda

Form Roller

15 minuty

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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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