강도 높은 운동

Sections

강도 높음 Duration 56 분들

대상 영역: Legs, Core

장비: Exercise Mat, Dumbbells, Chair, Bench

개인 트레이너가 추가함 Adam Weber

태그들

홈짐 운동 다리 운동 덤벨 운동 의자 운동 벤치 운동

Exercises

세트 1: 1 라운드

Up and Down Neck Tilts

Up and Down Neck Tilts

20 초들

Neck Side Rotations

Neck Side Rotations

20 초들

Lateral Neck Stretches

Lateral Neck Stretches

20 초들

Clockwise Neck Rolls

Clockwise Neck Rolls

15 초들

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 초들

Shoulder Stretches

Shoulder Stretches

15 초들

Shoulder Stretches

Shoulder Stretches

15 초들

Overhead Stretches

Overhead Stretches

20 초들

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

Big Forward Arm Circles

15 초들

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

Big Reverse Arm Circles

15 초들

Standing Back Bend

Standing Back Bend

20 초들

20 초들

20 초들

20 초들

15 초들

15 초들

Repeat on the left side and continue alternating sides.

15 초들

Repeat on the left side and continue alternating sides.

15 초들

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 초들

Firm your shoulder blades against your back for maximum effect.

20 초들

Then drop your head, round your spine and arch your back. Repeat.

20 초들

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 초들

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 초들

세트 2: 1 라운드

20 초들

Seated Wide Angle

Seated Wide Angle

20 초들

Lying Hamstring Stretches

Lying Hamstring Stretches

15 초들

Lying Hamstring Stretches

Lying Hamstring Stretches

15 초들

Bicep Stretches

Bicep Stretches

20 초들

세트 3: 1 라운드

1 분

Cross Leg Obliques

Cross Leg Obliques

1 분

1 분

1 분

1 분

1 분

세트 4: 1 라운드

1 분

Lying Leg Figure Eights

Lying Leg Figure Eights

1 분

Hip Rock N Raises

Hip Rock N Raises

1 분

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

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

Reverse Crunches

1 분

1 분

세트 5: 1 라운드

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

1 분

Repeat on the left side and continue alternating sides.

1 분

1 분

Return and repeat while alternating sides.

Dumbbell Lunges

1 분

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 분

1 분

1 분

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 분

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 분

Deadlift To Calf Raise

Deadlift To Calf Raise

1 분

1 분

Calf Raise Toes In

Calf Raise Toes In

1 분

Calf Raise Toes Out

Calf Raise Toes Out

1 분

Donkey Calf Raise

Donkey Calf Raise

1 분

세트 6: 1 라운드

2 분들

1 분

1 분

Return and repeat.

1 분

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

2 분들

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 분

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 분

5 초들

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 분

5 초들

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 분

Cross Body Hammer Curls

Cross Body Hammer Curls

1 분

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 분

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 분

1 분 30 초

5 초들

세트 7: 1 라운드

Push-Up Bird Dog

Push-Up Bird Dog

1 분

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 분

Dips with Leg Extension

Dips with Leg Extension

1 분

Jump your feet forward to a squat.

1 분

Explosive Mountain Climbers

Explosive Mountain Climbers

1 분

Jump up explosively, straightening your legs and lifting your torso up.

1 분

관련 운동

1 시간 25 분 15 초, 강도 높음

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1 시간, 강도 높음

1 시간 29 분 12 초, 강도 높음

1 시간 26 분 5 초, 강도 높음

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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