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Entraînement Intense Gratuit

Strong Runner

Intense   28 minutes

Zones ciblées: Full Body

Équipement: Dumbbells, Box / Step

Strong Runner
Mots clés
Entraînements à domicile Entraînements complets du corps Entraînements avec haltères Entraînement avec la boîte ou les marches
Description

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Série 1 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
40 secondes
Inchworms
Inchworms
40 secondes
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 secondes
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 secondes
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 secondes
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 secondes
Rest
Rest
20 secondes

Série 2 3 rondes
Keep your chin up, shoulders down, and back straight as you perform the squat.
Poids: Lourd
Dumbbell Squats
8 réps
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Poids: Lourd
Dumbbell Renegade Rows
8 réps
Rest
Rest
20 secondes
Right Bulgarian Split Squats with Dumbbells
Poids: Modéré
Right Bulgarian Split Squats with Dumbbells
10 réps
Transition
Transition
10 secondes
Left Bulgarian Split Squats with Dumbbells
Poids: Modéré
Left Bulgarian Split Squats with Dumbbells
10 réps
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 secondes
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Poids: Lourd
Dumbbell Push Press
8 réps
Rest
Rest
20 secondes
Lateral Lunge with Tricep Extension
Poids: Modéré
Lateral Lunge with Tricep Extension
10 réps
Rest
Rest
20 secondes
Dumbbell Front Raises
Poids: Modéré
Dumbbell Front Raises
10 réps
Lower the dumbbells back down and repeat.
Poids: Modéré
Dumbbell Lateral Shoulder Raises
10 réps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Poids: Modéré
Dumbbell Rear Lateral Raises
10 réps
Rest
Rest
20 secondes

Série 3 3 rondes
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 secondes
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 secondes
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 secondes
Ankle Grabbers
Ankle Grabbers
30 secondes
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 secondes

Apparaît dans

butt & legs
Fessiers et jambes
running
Course

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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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✓ Gagnez des points, participez au classement, restez motivé !
✓ Planification adaptée à votre style de vie occupé
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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