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Entraînement modéré

My Workout

Modéré   21 minutes

Zones ciblées: Core, Shoulders

Équipement: Dumbbells, Wall

Ali Iftikhar
 		    Ajouté par Ali Iftikhar
My Workout
Mots clés
Entraînements à domicile Entraînements abdominaux et de base Entraînements avec haltères Entraînements muraux

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
40 secondes
Rest
Rest
20 secondes
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 secondes
Rest
Rest
20 secondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
20 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.
Push-Ups
15 secondes
Rest
Rest
15 secondes
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
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
40 secondes
Rest
Rest
20 secondes
Return and repeat.
Tricep Dips
45 secondes
Rest
Rest
20 secondes

Série 2 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
40 secondes
Rest
Rest
20 secondes
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minute
Rest
Rest
20 secondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
20 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.
Push-Ups
15 secondes
Rest
Rest
15 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
40 secondes
Rest
Rest
20 secondes
Return and repeat.
Tricep Dips
45 secondes
Rest
Rest
20 secondes

Série 3 1 ronde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 secondes
Rest
Rest
10 secondes
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 secondes
Rest
Rest
20 secondes
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 secondes
Rest
Rest
20 secondes
Wall Sit
Wall Sit
30 secondes
Rest
Rest
20 secondes
Dumbbell Chest Press
Dumbbell Chest Press
40 secondes

Série 4 1 ronde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 secondes
Rest
Rest
10 secondes
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 secondes
Rest
Rest
20 secondes
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 secondes
Rest
Rest
20 secondes
Wall Sit
Wall Sit
30 secondes
Rest
Rest
20 secondes
Dumbbell Chest Press
Dumbbell Chest Press
40 secondes
Rest
Rest
20 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

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