Skimble
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Entraînement intense

Try New

Intense   1 h 11 m

Zones ciblées: Legs, Glutes, Back

Équipement: Chair

Marina Sidorina
 		    Ajouté par Marina Sidorina
Try New
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
Glute Kickbacks
Glute Kickbacks
1 minute
Glute Kickbacks
Glute Kickbacks
1 minute
Rolling Back Stretch
Rolling Back Stretch
10 secondes
Basic Yogic Breath
Basic Yogic Breath
4 minutes
Warm-Up Walk
Warm-Up Walk
50 secondes

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

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

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

Série 5 1 ronde
Rest
Rest
10 secondes
Horse Stance
Horse Stance
1 minute
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 secondes
Horse Stance
Horse Stance
1 minute
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 secondes
Chair Squats
Chair Squats
1 minute
Fold Forward
Fold Forward
10 secondes
Chair Pose
Chair Pose
1 minute
Rest
Rest
10 secondes

Série 6 1 ronde
Right Side Plank Dips
Right Side Plank Dips
1 minute
Child's Pose
Child's Pose
10 secondes
Left Side Plank Dips
Left Side Plank Dips
1 minute
Child's Pose
Child's Pose
10 secondes
Yoga Side Planks
Yoga Side Planks
1 minute
Child's Pose
Child's Pose
10 secondes
Yoga Side Planks
Yoga Side Planks
1 minute
Child's Pose
Child's Pose
20 secondes

Série 7 2 rondes
Rest
Rest
10 secondes
Lunges
Lunges
1 minute
Rest
Rest
10 secondes
Plyo Lunges
Plyo Lunges
1 minute

Série 8 1 ronde
Rest
Rest
10 secondes
Elbow Plank
Elbow Plank
2 minutes
Downward Facing Dog
Downward Facing Dog
1 minute
Rest
Rest
10 secondes
Locust
Locust
1 minute
Rest
Rest
10 secondes
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 secondes
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 secondes
Garland Pose
Garland Pose
1 minute
Rest
Rest
10 secondes
Double Leg Kick
Double Leg Kick
1 minute

Série 9 1 ronde
Rest
Rest
10 secondes
Boat Pose
Boat Pose
1 minute
Camel
Camel
1 minute
Seated Leg Stretch
Seated Leg Stretch
3 minutes
Center Leg Stretch
Center Leg Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
2 minutes
Double Pigeon
Double Pigeon
1 minute
Double Pigeon
Double Pigeon
1 minute
Right Legged Pigeon
Right Legged Pigeon
1 minute
Right Legged Pigeon
Right Legged Pigeon
1 minute
Crane
Crane
1 minute
Shoulderstand
Shoulderstand
1 minute
Shoulderstand
Shoulderstand
1 minute
Yoga Bridge
Yoga Bridge
1 minute
Basic Yogic Breath
Basic Yogic Breath
1 minute
Corpse
Corpse
1 minute

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5 minutes 45 secondes, Modéré
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14 minutes, Modéré
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3 minutes 20 secondes, Modéré

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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