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Entraînement intense

New I'm

Intense   45 minutes

Zones ciblées: Legs

Équipement: Chair

Marina Sidorina
 		    Ajouté par Marina Sidorina
New I'm
Mots clés
Entraînements de poids corporel Séances d'entraînement Jambes Entraînements sur chaise

Exercises

Série 1 1 ronde
Basic Yogic Breath
Basic Yogic Breath
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
20 secondes
Clockwise Neck Rolls
Clockwise Neck Rolls
20 secondes
Outward Wrist Circles
Outward Wrist Circles
10 secondes
Inward Wrist Circles
Inward Wrist Circles
10 secondes
Small Forward Arm Circles
Small Forward Arm Circles
20 secondes
Big Forward Arm Circles
Big Forward Arm Circles
20 secondes
Spinal Flex
Spinal Flex
20 secondes
Seated Side Stretch
Seated Side Stretch
30 secondes
Simple Seated Twist
30 secondes
Cat Cow
Cat Cow
20 secondes
Bike Slowly
Bike Slowly
50 secondes
Bike Slowly
Bike Slowly
50 secondes
Rolling Back Stretch
Rolling Back Stretch
10 secondes
Basic Yogic Breath
Basic Yogic Breath
2 minutes
Warm-Up Walk
Warm-Up Walk
50 secondes

Série 2 12 rondes
Mountain Climbers
Mountain Climbers
15 secondes
Prisoner Squats
Prisoner Squats
15 secondes

Série 3 1 ronde
Cool-Down Walk
Cool-Down Walk
30 secondes

Série 4 4 rondes
Standing Deep Breathing
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Plank
Plank
2 secondes
Chaturanga
Chaturanga
2 secondes
Cobra
Cobra
2 secondes
Downward Facing Dog
Downward Facing Dog
2 secondes
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondes
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Deep Breathing
2 secondes

Série 5 1 ronde
Rest
Rest
10 secondes
Horse Stance
Horse Stance
50 secondes
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondes
Horse Stance
Horse Stance
50 secondes
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondes
Rest
Rest
10 secondes

Série 6 4 rondes
Standing Deep Breathing
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Plank
Plank
2 secondes
Chaturanga
Chaturanga
2 secondes
Cobra
Cobra
2 secondes
Downward Facing Dog
Downward Facing Dog
2 secondes
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondes
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Deep Breathing
2 secondes

Série 7 1 ronde
Wide Leg Forward Bend
10 secondes
Chair Squats
Chair Squats
50 secondes
Standing Leg Stretches
Standing Leg Stretches
30 secondes
Chair Pose
Chair Pose
50 secondes
Standing Forward Bend
Standing Forward Bend
30 secondes
Wide Leg Forward Bend
10 secondes

Série 8 4 rondes
Standing Deep Breathing
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Plank
Plank
2 secondes
Chaturanga
Chaturanga
2 secondes
Cobra
Cobra
2 secondes
Downward Facing Dog
Downward Facing Dog
2 secondes
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondes
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Deep Breathing
2 secondes

Série 9 1 ronde
Rest
Rest
10 secondes
Walking Lunges
Walking Lunges
50 secondes
Left lunge
Left Assisted Lunges
50 secondes
Walking Lunges
Walking Lunges
50 secondes
Right lunge
Right Assisted Lunges
50 secondes
Rest
Rest
10 secondes

Série 10 4 rondes
Standing Deep Breathing
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Plank
Plank
2 secondes
Chaturanga
Chaturanga
2 secondes
Cobra
Cobra
2 secondes
Downward Facing Dog
Downward Facing Dog
2 secondes
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondes
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Deep Breathing
2 secondes

Série 11 1 ronde
Rest
Rest
10 secondes
Side Plank Dips
Side Plank Dips
50 secondes
Child's Pose
Child's Pose
20 secondes
Right Side Plank
Right Side Plank
50 secondes
Child's Pose
Child's Pose
30 secondes
Left Side Plank Dips
Left Side Plank Dips
50 secondes
Child's Pose
Child's Pose
20 secondes
Left Side Plank
Left Side Plank
50 secondes
Child's Pose
Child's Pose
20 secondes

Série 12 4 rondes
Standing Deep Breathing
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Plank
Plank
2 secondes
Chaturanga
Chaturanga
2 secondes
Cobra
Cobra
2 secondes
Downward Facing Dog
Downward Facing Dog
2 secondes
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 secondes
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Chair Pose
Chair Pose
2 secondes
Standing Forward Bend
Standing Forward Bend
2 secondes
Standing Back Bend
Standing Back Bend
2 secondes
Standing Deep Breathing
2 secondes

Série 13 1 ronde
Seated Leg Stretch
Seated Leg Stretch
3 minutes
Basic Yogic Breath
Basic Yogic Breath
1 minute

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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.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

Plus : Course, Yoga et Pilates, Tests de fitness, Bras, Fessiers et jambes, Étirements, Force, Cyclisme, Échauffement, Récupération, Méditation et Respiration, Faible impact, Marche, Escalade, Endurance, Kickboxing, Dance, Axé sur les femmes, Axé sur les hommes, Axé sur les seniors, Problèmes de santé, Saisonnier, Pro, Gratuit