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무료 초보자 운동

Smooth Move!

초보자   23 분들

대상 영역: Lower Body

장비: Exercise Mat, Dumbbells

Smooth Move!
태그들
홈짐 운동 하체 운동 덤벨 운동
설명

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

세트 1: 1 라운드
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 초들
Right Half Side Plank
Right Half Side Plank
30 초들
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 초들
Left Half Side Plank
Left Half Side Plank
30 초들
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 초들
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 초들
Upward Plank
Upward Plank
30 초들
Walking Squats
Walking Squats
30 초들

세트 2: 1 라운드
Lunges with Knee Lifts
Lunges with Knee Lifts
45 초들
Walking Squats
Walking Squats
30 초들

세트 3: 2 라운드
Keep your chin up, shoulders down, and back straight as you perform the squat.
무게: 가볍게
Dumbbell Squats
1 분
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.
무게: 가볍게
Dumbbell Bent Over Rows
1 분
Dumbbell Side Lunges with Hammer Curls
무게: 가볍게
Dumbbell Side Lunges with Hammer Curls
1 분
Rest
Rest
15 초들

세트 4: 1 라운드
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
45 초들
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 초들

세트 5: 2 라운드
Scissor Kicks
Scissor Kicks
1 분
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 분
Lying Leg Figure Eights
Lying Leg Figure Eights
1 분
Lotus Crunches
Lotus Crunches
1 분
Camel
Camel
1 분

Workout Discussion

13 May
It was cool! Thank you!
28 Mar
Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.
26 Feb
I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!
03 Feb
About 200
25 Aug
Broke a nice sweat!

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butt & legs
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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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운동 기록
추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

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