Entraînement pour débutant

Toning

Débutant Duration 39 minutes

Zones ciblées: Core, Legs

Équipement: Box / Step

Ajouté par Saythe True

Mots clés

Entraînements à domicile Entraînements abdominaux et de base Entraînement avec la boîte ou les marches

Exercises

Série 1 1 ronde

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

Plank with Shoulder Taps

Plank with Shoulder Taps

30 secondes

30 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

30 secondes

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

30 secondes

30 secondes

30 secondes

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

30 secondes

30 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 secondes

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

45 secondes

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

30 secondes

45 secondes

Standing Calf Raises

Standing Calf Raises

45 secondes

45 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

45 secondes

1 minute

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondes

30 secondes

Série 2 1 ronde

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

Plank with Shoulder Taps

Plank with Shoulder Taps

30 secondes

30 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

30 secondes

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

30 secondes

30 secondes

30 secondes

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

30 secondes

30 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 secondes

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

45 secondes

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

30 secondes

45 secondes

Standing Calf Raises

Standing Calf Raises

45 secondes

45 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

45 secondes

1 minute

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondes

30 secondes

Série 3 1 ronde

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

Plank with Shoulder Taps

Plank with Shoulder Taps

30 secondes

30 secondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

30 secondes

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

30 secondes

30 secondes

30 secondes

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

30 secondes

30 secondes

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 secondes

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

45 secondes

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

30 secondes

45 secondes

Standing Calf Raises

Standing Calf Raises

45 secondes

45 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

45 secondes

1 minute

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 secondes

30 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.

Ultra Fitness Gear Plyo Box

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

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