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Entraînement modéré

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Modéré   20 minutes

Zones ciblées: Legs

Thandi Cooke
 		    Ajouté par Thandi Cooke
Quick Pop ️
Mots clés
Séances d'entraînement Jambes

Exercises

Série 1 1 ronde
Jog on the Spot
Jog on the Spot
15 secondes
Rest
Rest
10 secondes

Série 2 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes

Série 3 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes

Série 4 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 5 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes

Série 6 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 7 1 ronde
90-90 Crunch Taps
90-90 Crunch Taps
10 secondes
Rest
Rest
5 secondes
Ab Chop Ups
Ab Chop Ups
10 secondes
Rest
Rest
5 secondes
Ab Choppers
Ab Choppers
10 secondes
Rest
Rest
5 secondes

Série 8 1 ronde
90-90 Crunch Taps
90-90 Crunch Taps
10 secondes
Rest
Rest
5 secondes
Ab Chop Ups
Ab Chop Ups
10 secondes
Rest
Rest
5 secondes
Ab Choppers
Ab Choppers
10 secondes
Rest
Rest
5 secondes

Série 9 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes

Série 10 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 11 1 ronde
Push-Ups
Push-Ups
10 secondes
Rest
Rest
10 secondes
Plank
Plank
10 secondes
Rest
Rest
10 secondes

Série 12 1 ronde
Push-Ups
Push-Ups
10 secondes
Rest
Rest
10 secondes
Plank
Plank
10 secondes
Rest
Rest
10 secondes

Série 13 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 14 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 15 1 ronde
Cobra
Cobra
10 secondes
Rest
Rest
5 secondes
Alternating Side Planks
Alternating Side Planks
10 secondes
Rest
Rest
5 secondes
Flying Supermans
Flying Supermans
10 secondes
Rest
Rest
10 secondes

Série 16 1 ronde
Cobra
Cobra
10 secondes
Rest
Rest
5 secondes
Alternating Side Planks
Alternating Side Planks
10 secondes
Rest
Rest
5 secondes
Flying Supermans
Flying Supermans
10 secondes
Rest
Rest
10 secondes

Série 17 1 ronde
Cobra
Cobra
10 secondes
Rest
Rest
5 secondes
Alternating Side Planks
Alternating Side Planks
10 secondes
Rest
Rest
5 secondes
Flying Supermans
Flying Supermans
10 secondes
Rest
Rest
10 secondes

Série 18 1 ronde
Jumping Jacks
Jumping Jacks
5 secondes
Knees to Elbows
Knees to Elbows
5 secondes
Jumping Lunges
Jumping Lunges
5 secondes
Side to Side Hops
Side to Side Hops
5 secondes
Forward Backward Hops
Forward Backward Hops
5 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondes
Jog on the Spot
Jog on the Spot
5 secondes
Rest
Rest
10 secondes

Série 19 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondes
Rest
Rest
5 secondes
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondes
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondes
Rest
Rest
10 secondes

Série 20 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondes
Rest
Rest
5 secondes
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondes
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondes
Rest
Rest
10 secondes

Série 21 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondes
Rest
Rest
5 secondes
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondes
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondes
Rest
Rest
10 secondes

Série 22 1 ronde
Cross Knees to Elbows
Cross Knees to Elbows
10 secondes
Jumping Jacks
Jumping Jacks
10 secondes
Rest
Rest
10 secondes
Squat Jumps
Squat Jumps
10 secondes
Knees to Elbows
Knees to Elbows
10 secondes
Rest
Rest
10 secondes

Série 23 1 ronde
Cross Knees to Elbows
Cross Knees to Elbows
10 secondes
Jumping Jacks
Jumping Jacks
10 secondes
Rest
Rest
10 secondes
Squat Jumps
Squat Jumps
10 secondes
Knees to Elbows
Knees to Elbows
10 secondes
Rest
Rest
10 secondes

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Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

Plus : Course, Yoga et Pilates, Tests de fitness, Bras, Fessiers et jambes, Étirements, Force, Cyclisme, Échauffement, Récupération, Méditation et Respiration, Faible impact, Marche, Escalade, Endurance, Kickboxing, Dance, Axé sur les femmes, Axé sur les hommes, Axé sur les seniors, Problèmes de santé, Saisonnier, Pro, Gratuit