Skimble
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Entraînement modéré

Todays

Modéré   28 minutes

Zones ciblées: Lower Body

Équipement: Exercise Mat, Chair

Manu Dos
 		    Ajouté par Manu Dos
Todays
Mots clés
Entraînements de poids corporel Entraînements du bas du corps Entraînements sur chaise
Description

To do three times a week

Exercises

Série 1 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.
Jumping Jacks
30 réps
Walking High Knees
Walking High Knees
1 minute
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
1 minute
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
15 réps
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 réps
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
25 réps
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
50 réps
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.
Push-Ups
20 réps
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
25 réps
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minute
Advanced Left Lizard
Advanced Left Lizard
30 secondes
Glute Combo Kickback
Glute Combo Kickback
20 réps
Chair Tricep Dips
Chair Tricep Dips
30 réps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
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.
Corpse
1 minute
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minute
10 repetições
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.
High Knees
5 minutes
Big Toe Forward Bend
Big Toe Forward Bend
30 secondes
Alternating Fire Hydrants
Alternating Fire Hydrants
30 réps
Awkward Pose
Awkward Pose
1 minute
Chene Turn
Chene Turn
5 réps
pirouettes

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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

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