Entraînement pour débutant

Beginner Workout

Débutant Duration 15 minutes

Zones ciblées: Lower Body

Équipement: Exercise Mat

Ajouté par Destini Biccum

Mots clés

Entraînements de poids corporel Entraînements du bas du corps

Description

Workout that is light to keep up motivation.

Exercises

Série 1 1 ronde

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

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.

❤️ Modéré (Zone 2)

30 secondes

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

❤️ Modéré (Zone 2)

Mountain Climbers

45 secondes

25 secondes

Série 2 1 ronde

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 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.

❤️ Modéré (Zone 2)

45 secondes

Repeat on the left side and continue alternating sides.

❤️ Modéré (Zone 2)

45 secondes

25 secondes

Série 3 2 rondes

If you're not feeling enough stretch, walk your heels closer toward your body.

45 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

45 secondes

Twist your torso to the left and try to touch your hands to the ground.

45 secondes

25 secondes

Série 4 1 ronde

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Modéré (Zone 2)

40 secondes

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 secondes

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 secondes

25 secondes

Série 5 1 ronde

Stretch your arms overhead with palms on the ground.

40 secondes

If you're not feeling enough stretch, walk your heels closer toward your body.

40 secondes

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 secondes

This is a good mobility movement for loosening up your shoulder joints.

❤️ Modéré (Zone 2)

Big Forward Arm Circles

40 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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Catégories d'entraînement

En vedette

Perte de poids

Abdominaux

Poids corporel

Youtube

Communauté créée

Musculation

HIIT

Cardio

Se tonifier

Tout le corps