Trening umiarkowany

Body Works

Umiarkowany Duration 47 minuty

Docelowe obszary: Lower Body

Sprzęt: No Equipment

Dodane przez James Cummings

Tagi

Treningi z Ciężarem Własnego Ciała Treningi Dolnej Partii Ciała Treningi bez Sprzętu

Exercises

Seria 1: 1 runda

1 minuta

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuta

Over Over Unders

Over Over Unders

1 minuta

1 minuta

15 sekundy

Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.

45 sekundy

15 sekundy

Rotating Lunges

Rotating Lunges

1 minuta

Basketball Shots

Basketball Shots

1 minuta

1 minuta

15 sekundy

Plank with Toe Taps

Plank with Toe Taps

45 sekundy

15 sekundy

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuta

Knees to Elbows

Knees to Elbows

1 minuta

15 sekundy

1 minuta

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuta

2 minuty

Seria 2: 1 runda

1 minuta

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuta

Over Over Unders

Over Over Unders

1 minuta

1 minuta

15 sekundy

Tricep Push-Ups

Tricep Push-Ups

45 sekundy

15 sekundy

1 minuta

Basketball Shots

Basketball Shots

1 minuta

1 minuta

15 sekundy

45 sekundy

15 sekundy

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuta

Knees to Elbows

Knees to Elbows

1 minuta

15 sekundy

1 minuta

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuta

2 minuty

Seria 3: 1 runda

45 sekundy

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

1 minuta

Over Over Unders

Over Over Unders

1 minuta

1 minuta

15 sekundy

Plank with Toe Taps

Plank with Toe Taps

45 sekundy

15 sekundy

Rotating Lunges

Rotating Lunges

1 minuta

Basketball Shots

Basketball Shots

1 minuta

1 minuta

15 sekundy

45 sekundy

15 sekundy

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuta

Knees to Elbows

Knees to Elbows

1 minuta

15 sekundy

1 minuta

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuta

2 minuty

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