Entraînement intense

Vestibando

Intense Duration 55 minutes

Zones ciblées: Core, Legs

Équipement: Exercise Mat, Chair, Resistance Bands, Dumbbells

Ajouté par Entraîneur Personnel Adam Weber

Mots clés

Entraînements à domicile Entraînements abdominaux et de base Entraînements sur chaise Entraînements avec bande de résistance Entraînements avec haltères

Exercises

Série 1 1 ronde

Up and Down Neck Tilts

Up and Down Neck Tilts

20 secondes

Neck Side Rotations

Neck Side Rotations

20 secondes

Lateral Neck Stretches

Lateral Neck Stretches

20 secondes

Clockwise Neck Rolls

Clockwise Neck Rolls

15 secondes

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 secondes

Shoulder Stretches

Shoulder Stretches

15 secondes

Shoulder Stretches

Shoulder Stretches

15 secondes

Overhead Stretches

Overhead Stretches

20 secondes

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 secondes

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 secondes

Standing Back Bend

Standing Back Bend

20 secondes

20 secondes

20 secondes

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 secondes

15 secondes

15 secondes

Repeat on the left side and continue alternating sides.

15 secondes

Repeat on the left side and continue alternating sides.

15 secondes

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 secondes

Firm your shoulder blades against your back for maximum effect.

20 secondes

Then drop your head, round your spine and arch your back. Repeat.

20 secondes

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 secondes

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 secondes

Série 2 1 ronde

20 secondes

Seated Wide Angle

Seated Wide Angle

20 secondes

Lying Hamstring Stretches

Lying Hamstring Stretches

15 secondes

Lying Hamstring Stretches

Lying Hamstring Stretches

15 secondes

Bicep Stretches

Bicep Stretches

20 secondes

Série 3 1 ronde

1 min 15 secondes

Cross Leg Obliques

Cross Leg Obliques

1 min 15 secondes

1 min 15 secondes

1 min 15 secondes

1 min 15 secondes

1 min 15 secondes

Série 4 1 ronde

1 min 15 secondes

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 secondes

Hip Rock N Raises

Hip Rock N Raises

1 min 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

1 min 15 secondes

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

Reverse Crunches

1 min 15 secondes

1 min 15 secondes

10 secondes

Série 5 1 ronde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

1 minute

Série 6 1 ronde

Repeat on the left side and continue alternating sides.

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

1 minute

Série 7 1 ronde

Circular Push-Ups

Circular Push-Ups

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

1 minute

Série 8 1 ronde

1 minute

Return and repeat.

1 minute

Série 9 1 ronde

1 minute

1 minute

Spiderman Walks

Spiderman Walks

1 minute

Série 10 1 ronde

Band Bicep Curls

Band Bicep Curls

1 minute

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

1 minute

Série 11 1 ronde

Band Shoulder Press

Band Shoulder Press

1 minute

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minute

Série 12 1 ronde

Band Squats with Press

Band Squats with Press

1 minute

Lateral Step with Band

Lateral Step with Band

1 minute

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minute

Série 13 1 ronde

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Inward Wrist Circles

Inward Wrist Circles

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Outward Wrist Circles

Outward Wrist Circles

1 minute

2 minutes

2 minutes

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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✓ Planification adaptée à votre style de vie occupé

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

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