초보자 운동

Full Workout

초보자 Duration 34 분들

대상 영역: Full Body

장비: Exercise Mat, Cardio Machine, Resistance Bands, Dumbbells

추가한 사람 Manisha V

태그들

풀짐 운동 전신 운동 유산소 기계 운동 저항 밴드 운동 덤벨 운동

Exercises

세트 1: 1 라운드

Clockwise Neck Rolls

Clockwise Neck Rolls

15 초들

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 초들

Forward Shoulder Rolls

Forward Shoulder Rolls

10 초들

Backward Shoulder Rolls

Backward Shoulder Rolls

10 초들

30 초들

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 초들

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 초들

Small Forward Arm Circles

Small Forward Arm Circles

15 초들

Small Reverse Arm Circles

Small Reverse Arm Circles

15 초들

Knees to Elbows

Knees to Elbows

30 초들

Cross Knees to Elbows

Cross Knees to Elbows

30 초들

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 초들

Standing Back Bend

Standing Back Bend

15 초들

30 초들

Standing Forward Bend

Standing Forward Bend

15 초들

10 초들

세트 2: 1 라운드

30 초들

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 분

15 초들

Treadmill Running

Treadmill Running

5 분들

15 초들

Band Bicep Curls

Band Bicep Curls

1 분

Band Front Raises

Band Front Raises

1 분

Lateral Shoulder Raises with Band

Lateral Shoulder Raises with Band

1 분

Band Shoulder Press

Band Shoulder Press

1 분

Tricep Extensions

Tricep Extensions

1 분 30 초

15 초들

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 분

15 초들

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 분

15 초들

1 분 30 초

15 초들

Twist your torso to the left and try to touch your hands to the ground.

1 분

30 초들

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

1 분 40 초

15 초들

Left Side Plank

Left Side Plank

40 초들

Right Side Plank

Right Side Plank

40 초들

15 초들

세트 3: 1 라운드

Lateral Neck Stretches

Lateral Neck Stretches

20 초들

Tricep Stretches

Tricep Stretches

30 초들

Shoulder Stretches

Shoulder Stretches

30 초들

30 초들

Stretch your arms overhead with palms on the ground.

30 초들

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

30 초들

Firm your shoulder blades against your back for maximum effect.

30 초들

Lying Hamstring Stretches

Lying Hamstring Stretches

30 초들

Lying Torso Twists

Lying Torso Twists

30 초들

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 초들

Left Leg Balance

Left Leg Balance

1 분

Right Leg Balance

Right Leg Balance

1 분

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Quickdraw Adjustable Dumbbells

이 운동의 최고 선택

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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33 분 30 초, 보통