Entraînement gratuit pour débutant

Smooth Move!

Débutant Duration 23 minutes

Zones ciblées: Lower Body

Équipement: Exercise Mat, Dumbbells

Mots clés

Entraînements à domicile Entraînements du bas du corps Entraînements avec haltères

Description

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Série 1 1 ronde

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

30 secondes

Right Half Side Plank

Right Half Side Plank

30 secondes

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 secondes

Left Half Side Plank

Left Half Side Plank

30 secondes

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 secondes

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

20 secondes

30 secondes

30 secondes

Série 2 1 ronde

Lunges with Knee Lifts

Lunges with Knee Lifts

45 secondes

30 secondes

Série 3 2 rondes

Keep your chin up, shoulders down, and back straight as you perform the squat.

Poids: Léger

Dumbbell Squats

1 minute

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.

Poids: Léger

Dumbbell Bent Over Rows

1 minute

Dumbbell Side Lunges with Hammer Curls

Poids: Léger

Dumbbell Side Lunges with Hammer Curls

1 minute

15 secondes

Série 4 1 ronde

Jump out, spreading your legs and snapping your arms to the sides.

45 secondes

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

40 secondes

Série 5 2 rondes

1 minute

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

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

1 minute

1 minute

Workout Discussion

13 May

It was cool! Thank you!

28 Mar

Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.

26 Feb

I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!

03 Feb

About 200

25 Aug

Broke a nice sweat!

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Fessiers et jambes

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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

✓ Suivez les entraînements multimédias mouvement par mouvement

✓ Expérience intégrée de montre intelligente et de moniteur de fréquence cardiaque

✓ Gagnez des points, participez au classement, restez motivé !

✓ 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

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

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Abdominaux

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