Entraînement intense

Adoption

Intense Duration 17 minutes

Zones ciblées: Legs, Glutes

Équipement: Stability Ball, Pull Up Bar

Ajouté par Michael Lauritzen

Mots clés

Entraînements à domicile Séances d'entraînement Jambes Entraînements avec ballon d'exercice Entraînements à la barre de traction

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.

20 secondes

15 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.

20 secondes

15 secondes

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

20 secondes

15 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.

Jog on the Spot

20 secondes

15 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

20 secondes

15 secondes

Back Extension on Ball

Back Extension on Ball

20 secondes

15 secondes

20 secondes

15 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.

20 secondes

15 secondes

Série 2 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.

Jog on the Spot

30 secondes

15 secondes

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

30 secondes

15 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

15 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

15 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.

30 secondes

15 secondes

30 secondes

15 secondes

30 secondes

15 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

30 secondes

15 secondes

Série 3 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

15 secondes

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

30 secondes

15 secondes

30 secondes

15 secondes

30 secondes

15 secondes

30 secondes

15 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.

30 secondes

15 secondes

High Plank and Knee Draws

High Plank and Knee Draws

30 secondes

15 secondes

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

30 secondes

15 secondes

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7 Min Replacement

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Entraînements avec le même équipement

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Test Of Endurance Deuce

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Test Of Endurance Shoulders

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Enregistrer l'entraînement

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.

THERABAND Exercise Ball

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

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