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Weekend Workout

보통   33 분들

대상 영역: Lower Body

장비: Strength Machine, Chair, Resistance Bands, Cable Pulley Machine, Dumbbells, Stability Ball, Wall, Exercise Mat

Emma Medina
 		    추가한 사람 Emma Medina
Weekend Workout
태그들
풀짐 운동 하체 운동 강도 기계 운동 의자 운동 저항 밴드 운동 케이블 풀리 기계 운동 덤벨 운동 운동공 운동 벽 운동

Exercises

세트 1: 1 라운드
Good Morning Sunshines
Good Morning Sunshines
40 초들
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 초들
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 초들
Cross Knees to Elbows
Cross Knees to Elbows
30 초들
Torso Twists
Torso Twists
30 초들
High Knee Obliques
High Knee Obliques
30 초들
Side Cross Kicks
Side Cross Kicks
30 초들
Cross Jacks
Cross Jacks
30 초들
Hamstring Curls
Hamstring Curls
1 분
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 분

세트 2: 1 라운드
Torso Twist with Band
Torso Twist with Band
30 초들
Transition
Transition
5 초들
Cable Lat Pull Down
1 분
Transition
Transition
15 초들
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 초들
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 초들
Weighted Sumo Squat
Weighted Sumo Squat
30 초들
Dumbbell Deadlifts
Dumbbell Deadlifts
45 초들
Rest
15 초들

세트 3: 1 라운드
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 초들
Stability Ball Chest Press
Stability Ball Chest Press
45 초들
Transition
Transition
15 초들
Stability Ball Tricep Extension
Stability Ball Tricep Extension
45 초들
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
45 초들
Dumbbell Front Raises
Dumbbell Front Raises
30 초들
Arm Pumps
Arm Pumps
30 초들
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
30 초들
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
30 초들
Dumbbell V-Raises
Dumbbell V-Raises
30 초들
Rest
15 초들

세트 4: 1 라운드
Wall Ball Squats
Wall Ball Squats
1 분
Side Lunges
Side Lunges
1 분
Bird Dog
Bird Dog
40 초들
Contralateral Limb Raises
Contralateral Limb Raises
30 초들
Floor Bridge
Floor Bridge
30 초들
90-90 Crunches
90-90 Crunches
30 초들
Transition
Transition
5 초들
Kneeling Left Side Plank
Kneeling Left Side Plank
30 초들
Transition
Transition
5 초들
Kneeling Right Side Plank
Kneeling Right Side Plank
30 초들
Transition
Transition
5 초들
Left Lying Clams
Left Lying Clams
30 초들
Transition
Transition
5 초들
Right Lying Clams
Right Lying Clams
30 초들

세트 5: 1 라운드
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 초들
Fold over.
Child's Pose
20 초들
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 초들
Floor Bridge
Floor Bridge
30 초들
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 초들
Fold over.
Child's Pose
30 초들
Transition
Transition
15 초들

세트 6: 1 라운드
Tricep Stretches
Tricep Stretches
1 분
Shoulder Stretches
Shoulder Stretches
1 분
Quad Stretches
Quad Stretches
1 분
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 분
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 분
Pretzel Stretches
Pretzel Stretches
1 분
Lying Spinal Twist
Lying Spinal Twist
1 분

관련 운동

Good Morning Workout
Good Morning Workout
22 분 30 초, 보통
Weekend Morning Work Out
Weekend Morning Work Out
31 분들, 보통
Morning and Evening Workout
Morning and Evening Workout
8 분 25 초, 보통
Strong In Every Way
Strong In Every Way
30 분 10 초, 초보자
Full Body Lite
Full Body Lite
16 분들, 초보자
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15 분 15 초, 보통
Quickdraw Adjustable Dumbbells
이 운동의 최고 선택

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운동 카테고리들

특집

특집

weight loss

체중 감량

abs & core

복부 & 코어

bodyweight

체중

youtube

유튜브

community created

커뮤니티 제작

weightlifting

웨이트리프팅

interval timers

HIIT

cardio

유산소 운동

toning

토닝

full body

전신

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