Entraînement modéré

Casa

Modéré Duration 16 minutes

Zones ciblées: Corpo intero

Équipement: Sedia, Muro

Ajouté par Danny Branchetti

Mots clés

Entraînements de poids corporel Entraînements complets du corps Entraînements sur chaise Entraînements muraux

Exercises

Série 1 1 ronde

Alzate di Spalle

Alzate di Spalle

20 secondes

40 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.

40 secondes

Then, return to the center.

Raggi Alternati Laterali

40 secondes

15 secondes

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 secondes

Trazioni Alte del Ginocchio

Trazioni Alte del Ginocchio

40 secondes

Pompe per le Braccia

Pompe per le Braccia

30 secondes

15 secondes

30 secondes

Flessioni laterali

Flessioni laterali

30 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.

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

30 secondes

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

Série 3 1 ronde

Push-Up in Ginocchio

Push-Up in Ginocchio

5 réps

Flessioni Tricipiti sulla Sedia

Flessioni Tricipiti sulla Sedia

10 réps

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 secondes

20 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

Série 4 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

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

20 secondes

15 secondes

Série 5 1 ronde

Push-Up in Ginocchio

Push-Up in Ginocchio

5 réps

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 secondes

Flessioni Tricipiti sulla Sedia

Flessioni Tricipiti sulla Sedia

10 réps

20 secondes

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 secondes

Série 6 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.

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

20 secondes

10 secondes

30 secondes

10 secondes

Flessioni Tricipiti sulla Sedia

Flessioni Tricipiti sulla Sedia

5 réps

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Faites cet entraînement dans Workout Trainer

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

✓ Planification adaptée à votre style de vie occupé

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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.

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