Entraînement modéré

HIIT

Modéré Duration 30 minutes

Zones ciblées: Legs

Équipement: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

Ajouté par Kar Reev

Mots clés

Entraînements à gymnase Séances d'entraînement Jambes Entraînements sur tapis roulant Entraînements cardio-vasculaires Entraînements avec haltères Entraînements sur vélo stationnaire

Exercises

Série 1 1 ronde

❤️ Léger (Zone 1)

1 minute

Treadmill Slow Jogging

❤️ Léger (Zone 1)

Treadmill Slow Jogging

2 minutes

Treadmill Running

Treadmill Running

2 minutes

Série 2 1 ronde

10 secondes

Série 3 1 ronde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 secondes

10 secondes

30 secondes

30 secondes

20 secondes

Série 4 1 ronde

❤️ Très dur (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondes

Treadmill Slow Jogging

❤️ Léger (Zone 1)

Treadmill Slow Jogging

1 minute

Série 5 1 ronde

10 secondes

Série 6 1 ronde

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.

30 secondes

5 secondes

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 secondes

Série 7 1 ronde

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondes

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondes

10 secondes

Série 8 1 ronde

❤️ Très dur (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondes

Treadmill Slow Jogging

❤️ Léger (Zone 1)

Treadmill Slow Jogging

1 minute

Série 9 1 ronde

Tricep Push-Ups

Tricep Push-Ups

30 secondes

10 secondes

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 secondes

Série 10 1 ronde

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondes

Right Side Plank

Right Side Plank

30 secondes

Left Side Plank

Left Side Plank

30 secondes

Série 11 1 ronde

❤️ Très dur (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 secondes

Treadmill Slow Jogging

❤️ Léger (Zone 1)

Treadmill Slow Jogging

1 minute

Série 12 1 ronde

30 secondes

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 secondes

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

30 secondes

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 secondes

5 secondes

Série 13 1 ronde

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondes

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

30 secondes

10 secondes

Série 14 1 ronde

❤️ Modéré (Zone 2)

30 secondes

❤️ Vigoureux (Zone 3)

30 secondes

Standing Cycling

❤️ Modéré (Zone 2)

Standing Cycling

30 secondes

Série 15 1 ronde

10 secondes

The Heisman Shuffle

The Heisman Shuffle

30 secondes

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.

30 secondes

Série 16 1 ronde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 secondes

Série 17 1 ronde

❤️ Modéré (Zone 2)

30 secondes

❤️ Vigoureux (Zone 3)

30 secondes

Standing Cycling

❤️ Modéré (Zone 2)

Standing Cycling

30 secondes

Série 18 1 ronde

Cool Down Cycling

❤️ Léger (Zone 1)

Cool Down Cycling

2 minutes

Entraînements associé

14 minutes, Intense

27 minutes, Modéré

26 minutes 35 secondes, Modéré

24 minutes,

30 minutes, Intense

20 minutes 10 secondes, Intense

Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

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.

Faites cet entraînement dans Workout Trainer

✓ Suivez les entraînements multimédias mouvement par mouvement

✓ Expérience intégrée de montre intelligente et de moniteur de fréquence cardiaque

✓ Gagnez des points, participez au classement, restez motivé !

✓ Planification adaptée à votre style de vie occupé

Enregistrer l'entraînement

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.

NordicTrack T Series: Foldable Treadmill

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

NordicTrack S22i

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Afficher plus

Catégories d'entraînement

En vedette

Perte de poids

Abdominaux

Poids corporel

Youtube

Communauté créée

Musculation

HIIT

Cardio

Se tonifier

Tout le corps