Entraînement intense

Sections

Intense Duration 56 minutes

Zones ciblées: Legs, Core

Équipement: Exercise Mat, Dumbbells, Chair, Bench

Ajouté par Entraîneur Personnel Adam Weber

Mots clés

Entraînements à domicile Séances d'entraînement Jambes Entraînements avec haltères Entraînements sur chaise Banc d'entraînement

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

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 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

1 minute

1 minute

1 minute

Série 4 1 ronde

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

Hip Rock N Raises

Hip Rock N Raises

1 minute

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 minute

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

Reverse Crunches

1 minute

1 minute

Série 5 1 ronde

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

1 minute

Repeat on the left side and continue alternating sides.

1 minute

1 minute

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

1 minute

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Calf Raise Toes In

Calf Raise Toes In

1 minute

Calf Raise Toes Out

Calf Raise Toes Out

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

Série 6 1 ronde

2 minutes

1 minute

1 minute

Return and repeat.

1 minute

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

2 minutes

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 minute

5 secondes

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 minute

5 secondes

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

1 min 30 secondes

5 secondes

Série 7 1 ronde

Push-Up Bird Dog

Push-Up Bird Dog

1 minute

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minute

Dips with Leg Extension

Dips with Leg Extension

1 minute

Jump your feet forward to a squat.

1 minute

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minute

Jump up explosively, straightening your legs and lifting your torso up.

1 minute

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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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Faites cet entraînement dans Workout Trainer

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

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