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Entraînement pour débutant

Quattro

Débutant   2 h 15 m

Zones ciblées: Lower Body

Équipement: Wall

Elena Denadai
 		    Ajouté par Elena Denadai
Quattro
Mots clés
Entraînements de poids corporel Entraînements du bas du corps Entraînements muraux
Description

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Série 1 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Child's Pose
Child's Pose
1 minute
Circular Push-Ups
Circular Push-Ups
1 minute

Série 2 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute

Série 3 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Wall Sit
Wall Sit
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Right Side Plank Dips
Right Side Plank Dips
1 minute

Série 4 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Child's Pose
Child's Pose
1 minute

Série 5 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Plank
Plank
1 minute

Série 6 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Bird Dog
Bird Dog
1 minute
90-90 Crunches
90-90 Crunches
1 minute

Série 7 1 ronde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute

Série 8 1 ronde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute

Série 9 1 ronde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Clams
Clams
1 minute
Elbow Plank
Elbow Plank
1 minute

Série 10 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Russian Twists
Russian Twists
1 minute
Push-Ups
Push-Ups
1 minute
Wall Sit
Wall Sit
1 minute
Wall Sit
Wall Sit
1 minute

Série 11 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Série 12 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Série 13 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Série 14 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Série 15 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Série 16 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Série 17 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Série 18 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Série 19 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Série 20 1 ronde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Série 21 1 ronde
Bicycle Crunches
Bicycle Crunches
1 minute

Série 22 1 ronde
Bicycle Crunches
Bicycle Crunches
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