강도 높은 운동

Leg Day

강도 높음 Duration 1 시간 3 분

대상 영역: Lower Body, Core

장비: Bench, Wall, Chair, Box / Step, Exercise Mat, Dumbbells

추가한 사람 Aleks Szara

태그들

홈짐 운동 하체 운동 벤치 운동 벽 운동 의자 운동 박스 또는 스텝 운동 덤벨 운동

설명

Do Tuesday, Thursday and Saturday. Ends with ab workout.

Exercises

세트 1: 1 라운드

Warm-Up Cycling

❤️ 가벼움 (구역 1)

Warm-Up Cycling

5 분들

세트 2: 2 라운드

Floor Bridge Lifts with Bench

Floor Bridge Lifts with Bench

1 분

Weighted Bridge Hold

Weighted Bridge Hold

1 분

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 분

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts

1 분

Right Romanian Kettlebell Deadlifts

Right Romanian Kettlebell Deadlifts

30 초들

Left Romanian Kettlebell Deadlifts

Left Romanian Kettlebell Deadlifts

30 초들

30 초들

세트 3: 2 라운드

Bulgarian Split Squats

❤️ 보통 (구역 2)

Bulgarian Split Squats

1 분

Dumbbell Step-Ups

Dumbbell Step-Ups

1 분

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

1 분

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

1 분

Horizontal Goblet Squats

Horizontal Goblet Squats

1 분

1 분

30 초들

세트 4: 1 라운드

1 분

Lying Left Leg Lifts

Lying Left Leg Lifts

30 초들

Lying Right Leg Lifts

Lying Right Leg Lifts

30 초들

1 분

1 분

thigh toner squeezes

30 초들

세트 5: 1 라운드

Weighted Sumo Squats

Weighted Sumo Squats

1 분

Pilates Left Side-Lying Leg Lifts

Pilates Left Side-Lying Leg Lifts

30 초들

Pilates Right Side-Lying Leg Lifts

Pilates Right Side-Lying Leg Lifts

30 초들

Wall Sits with Heel Ups

Wall Sits with Heel Ups

30 초들

Wall Sits with Knee Raises

Wall Sits with Knee Raises

30 초들

1 분

thigh toner squeezes and holds

30 초들

세트 6: 2 라운드

Hanging Knee Raises

Hanging Knee Raises

1 분

Hanging L Raises

Hanging L Raises

1 분

1 분

done with ab wheel

1 분

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

1 분

Weighted Russian Twists

1 분

Dumbbell Side Bends

Dumbbell Side Bends

1 분 30 초

30 초들

세트 7: 2 라운드

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

30 초들

Right Side Plank

Right Side Plank

30 초들

Left Side Plank

Left Side Plank

30 초들

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

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

30 초들

Dumbbell Side Bends

Dumbbell Side Bends

1 분 30 초

다음에서 나타남

엉덩이 & 다리

복부 & 코어

관련 운동

20 분 45 초, 강도 높음

54 분 18 초, 보통

35 분 57 초, 강도 높음

56 분 35 초, 강도 높음

19 분들, 강도 높음

31 분 12 초, 보통

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.

같은 장비로 하는 운동

49 분 22 초, 보통

Upper Body Bench Workout

Upper Body Bench Workout

24 분들, 초보자

Full Body Bench Workout

Full Body Bench Workout

48 분들, 초보자

Bodyweight Weightlifting Kickboxing Chair Exercises Stretching Yoga

Bodyweight Weightlifting Kickboxing Chair Exercises Stretching Yoga

20 분 20 초, 강도 높음

Gilly's Circuit 1 Beg.

Gilly's Circuit 1 Beg.

23 분들, 보통