Trening dla początkujących

New Me

Dla początkujących Duration 1 godzina

Docelowe obszary: Lower Body

Sprzęt: Dumbbells, Box or Step, Exercise Mat

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi z Hantlami Treningi na skrzyni lub stopniu

Opis

Go at your own pace! You can do it!

Exercises

Seria 1: 1 runda

1 minuta

Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.

Alternating Bicep Curls

1 minuta

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuta

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuta

Dumbbell Front Raises

Dumbbell Front Raises

1 minuta

Overhead Presses

Overhead Presses

1 minuta

Tricep Kickbacks

Tricep Kickbacks

1 minuta

Tricep Extensions

Tricep Extensions

1 minuta

1 minuta

Seria 2: 1 runda

1 minuta

1 minuta

1 minuta

Cross Knees to Elbows

Cross Knees to Elbows

1 minuta

Elbow To Knee Twists

Elbow To Knee Twists

1 minuta

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.

1 minuta

Side Cross Kicks

Side Cross Kicks

1 minuta

1 minuta

1 minuta

Seria 3: 1 runda

1 minuta

1 minuta

Step Ups with Knee Lifts

Step Ups with Knee Lifts

1 minuta

Right Leg Front Step Up

Right Leg Front Step Up

1 minuta

Left Leg Front Step Up

Left Leg Front Step Up

1 minuta

Quick Toe Taps on Step

Quick Toe Taps on Step

1 minuta

Lateral Step Ups

Lateral Step Ups

1 minuta

Lateral Step Ups with Right Leg Raise

Lateral Step Ups with Right Leg Raise

1 minuta

Lateral Step Ups with Left Leg Raise

Lateral Step Ups with Left Leg Raise

1 minuta

1 minuta

Seria 4: 1 runda

1 minuta

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuta

1 minuta

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuta

1 minuta

1 minuta

Seria 5: 1 runda

1 minuta

Alternating Fire Hydrants

Alternating Fire Hydrants

1 minuta

1 minuta

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

1 minuta

Glute Kickbacks

Glute Kickbacks

1 minuta

Leg Lifts on Knees

Leg Lifts on Knees

1 minuta

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 minuta

Stretch your arms overhead with palms on the ground.

1 minuta

1 minuta

Seria 6: 1 runda

1 minuta

Alternating Side Crunches

Alternating Side Crunches

1 minuta

1 minuta

Bent Knee Twists

Bent Knee Twists

1 minuta

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuta

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minuta

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

1 minuta

1 minuta

1 minuta

Seria 7: 1 runda

1 minuta

1 minuta

Right Lying Clams

Right Lying Clams

1 minuta

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuta

1 minuta

Left Lying Clams

Left Lying Clams

1 minuta

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuta

1 minuta

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Ciężar ciała

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Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

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