Skimble
Télécharger dans l'App Store
Entraînement intense

Smoke Session

Intense   30 minutes

Zones ciblées: Lower Body

Équipement: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Ajouté par Entraîneur Personnel Frank 🇺🇸 🇩🇪
Smoke Session
Mots clés
Entraînements de poids corporel Entraînements du bas du corps
Description

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

Exercises

Série 1 1 ronde
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.
Jog on the Spot
1 min 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.
Jumping Jacks
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
30 secondes
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
1 minute

Série 2 1 ronde
Jab Cross Hook Elbow Left
❤️ Modéré (Zone 2)
Jab Cross Hook Elbow Left
1 minute
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minute
Upper Cuts
❤️ Modéré (Zone 2)
Upper Cuts
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Elbow Strike, Knee Strike
❤️ Modéré (Zone 2)
Elbow Strike, Knee Strike
1 minute
Front Kicks
Front Kicks
1 minute
Rest
Rest
1 minute

Série 3 1 ronde
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 secondes
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 secondes
Rest
Rest
15 secondes
Leg Raises
Leg Raises
30 secondes
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 secondes
Rest
Rest
15 secondes
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
10 secondes
Frog Crunches
Frog Crunches
1 minute
Rest
Rest
10 secondes
Ankle Grabbers
Ankle Grabbers
30 secondes
Bent Knee Twists
Bent Knee Twists
1 minute
Rest
Rest
1 minute

Série 4 1 ronde
Push-Up and Rotation
Push-Up and Rotation
30 secondes
Rest
Rest
15 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.
Plank
30 secondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondes
Rest
Rest
15 secondes
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 secondes
Reverse Table Top
Reverse Table Top
30 secondes
Rest
Rest
1 minute

Série 5 1 ronde
Double Pigeon
Double Pigeon
1 minute
Wide Left Leg Stretch
Wide Left Leg Stretch
30 secondes
Wide Right Leg Stretch
Wide Right Leg Stretch
30 secondes
Center Leg Stretch
Center Leg Stretch
30 secondes
Leg Crossover Stretches
Leg Crossover Stretches
1 minute
Firm your shoulder blades against your back for maximum effect.
Cobra
30 secondes
Prone Savasana
Prone Savasana
1 minute

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

Entraînements associé

Smoking Hot
Smoking Hot
15 minutes, Intense
My Workout
My Workout
6 minutes 25 secondes, Modéré
P2 #5
P2 #5
40 minutes, Modéré
Body
Body
30 minutes 50 secondes, Intense
Mixed Workout ❤️
Mixed Workout ❤️
15 minutes, Modéré
My Workout
My Workout
18 minutes 15 secondes, Modéré
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
Télécharger dans l'App Store   Téléchargez Workout Trainer sur Google Play.
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.

Afficher plus

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