Entraînement pour débutant

Full Body

Débutant Duration 1 h 58 m

Zones ciblées: Legs

Équipement: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

Ajouté par John Emsermann

Mots clés

Entraînements à gymnase Séances d'entraînement Jambes Entraînements sur tapis roulant Entraînement avec la boîte ou les marches Entraînements d'haltères Banc d'entraînement Entraînements avec haltères Entraînements avec bande de résistance Entraînements muraux

Description

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Série 1 1 ronde

Treadmill Slow Jogging

Treadmill Slow Jogging

15 minutes

WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES

2 minutes

WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH

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

15 réps

2 minutes

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

15 réps

2 minutes

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

15 réps

2 minutes

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.

15 réps

2 minutes

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.

15 réps

2 minutes

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.

15 réps

2 minutes

Série 2 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.

1 minute

2 minutes

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.

1 minute

2 minutes

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.

1 minute

2 minutes

Série 3 1 ronde

Lunges with Knee Lifts

Lunges with Knee Lifts

12 réps

2 minutes

Lunges with Knee Lifts

Lunges with Knee Lifts

12 réps

2 minutes

Lunges with Knee Lifts

Lunges with Knee Lifts

2 minutes

2 minutes

10 réps

2 minutes

10 réps

2 minutes

10 réps

2 minutes

20 réps

2 minutes

20 réps

2 minutes

20 réps

2 minutes

Barbell Bench Press

Barbell Bench Press

10 réps

2 minutes

Barbell Bench Press

Barbell Bench Press

10 réps

2 minutes

Barbell Bench Press

Barbell Bench Press

10 réps

2 minutes

Résistance: Modéré

12 réps

2 minutes

Résistance: Modéré

12 réps

2 minutes

Résistance: Modéré

12 réps

2 minutes

Tricept Cable Pull Down

Tricept Cable Pull Down

12 réps

2 minutes

Tricept Cable Pull Down

Tricept Cable Pull Down

12 réps

2 minutes

Tricept Cable Pull Down

Tricept Cable Pull Down

12 réps

1 minute

1 minute

2 minutes

1 minute

1 minute

1 minute

2 minutes

Barbell Deadlifts

Barbell Deadlifts

10 réps

2 minutes

Barbell Deadlifts

Barbell Deadlifts

10 réps

1 minute

Barbell Deadlifts

Barbell Deadlifts

10 réps

2 minutes

Torso Twist with Band

Torso Twist with Band

12 réps

2 minutes

Torso Twist with Band

Torso Twist with Band

12 réps

2 minutes

Torso Twist with Band

Torso Twist with Band

12 réps

Série 4 1 ronde

Hamstring Stretch..

Hamstring Stretch..

45 secondes

Hamstring Stretch..

Hamstring Stretch..

45 secondes

30 secondes

Right Arm Cross Stretch

Right Arm Cross Stretch

45 secondes

Left Arm Cross Stretch

Left Arm Cross Stretch

45 secondes

1 minute

Right Quad Stretch

Right Quad Stretch

45 secondes

1 minute

Left Quad Stretch

Left Quad Stretch

45 secondes

1 minute

Wall Calf Stretches

Wall Calf Stretches

45 secondes

Wall Calf Stretches

Wall Calf Stretches

45 secondes

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

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