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

Powiązane treningi

My workout 👍

7 min 25 sek, Dla początkujących

29 minuty, Umiarkowany

48 minuty, Intensywny

7 Minutes ( 2 Sets )

7 Minutes ( 2 Sets )

15 min 50 sek, Umiarkowany

9 min 5 sek, Intensywny

35 min 28 sek, Umiarkowany

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

Zaloguj trening

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Pokaż Więcej

Mogą Ci się również podobać

Simple Yoga Stretches

Dla początkujących

17 min

Yoga

Exercise Mat

30 Top Sun Stretches

Dla początkujących

12 min

Back

Exercise Mat

Yoga

Dla początkujących

21 min

Yoga

Full Body Fitness

Umiarkowany

45 min

Core

No Equipment

Full Body Cardio-strength-abs

Umiarkowany

39 min

Core

10 Lb Cardio/strength Calorie Burner

Umiarkowany

50 min

Shoulders

Dumbbells, Exercise Mat

Kategorie treningów

Wyróżnione

Utrata wagi

Brzuch i rdzeń

Ciężar ciała

YouTube

Stworzone przez społeczność

Podnoszenie ciężarów

HIIT

Cardio

Tonizowanie

Całe ciało