Skimble
Descarga en la App Store
Ejercicios intensos

The Shredder

Intenso   36 minutos

Áreas objetivo: Full Body

Equipo: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Añadido por un entrenador personal Frank 🇺🇸 🇩🇪
The Shredder
Etiquetas
Entrenamientos de peso corporal Ejercicios para cuerpo completo
Descripción

Go Hard

Exercises

Serie 1: 1 ronda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minuto
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.
Jumping Jacks
30 segundos
Lunges with Rotation
Lunges with Rotation
30 segundos
High Knee Pulls
High Knee Pulls
30 segundos
Kneeling Push-Ups
Kneeling Push-Ups
30 segundos
Transition
Transition
30 segundos
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 segundos
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.
Plank
30 segundos
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
30 segundos
Jabs
Jabs
30 segundos
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minuto
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuto
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minuto
Upper Cuts
Upper Cuts
30 segundos
Shadow Boxing
Shadow Boxing
30 segundos
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 minuto
Calf Raises
1 minuto
Rest
Rest
30 segundos

Serie 2: 1 ronda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minuto
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.
Jumping Jacks
30 segundos
Shadow Boxing
Shadow Boxing
35 segundos
Kneeling Push-Ups
Kneeling Push-Ups
30 segundos
Transition
Transition
30 segundos
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 segundos
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.
Plank
30 segundos
Reverse Table Top
Reverse Table Top
1 minuto
Rest
Rest
30 segundos
Frog Crunches
Frog Crunches
30 segundos
Rest
Rest
30 segundos
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
35 segundos
Rest
Rest
30 segundos
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 minuto
Calf Raises
30 segundos
Rest
Rest
30 segundos

Serie 3: 1 ronda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minuto
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.
Jumping Jacks
30 segundos
Shadow Boxing
Shadow Boxing
35 segundos
Leg Lifts
Leg Lifts
30 segundos
Rest
Rest
30 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 segundos
Rest
Rest
30 segundos
Bent Knee Twists
Bent Knee Twists
30 segundos
Rest
Rest
30 segundos
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
30 segundos
Rest
Rest
30 segundos
Sit-Ups
Sit-Ups
35 segundos
The Saw
The Saw
30 segundos
Rest
Rest
30 segundos

Serie 4: 1 ronda
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 minuto
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.
Jumping Jacks
30 segundos
Shadow Boxing
Shadow Boxing
35 segundos
Sit-Ups
Sit-Ups
30 segundos
Frog Crunches
Frog Crunches
1 minuto
Ankle Grabbers
Ankle Grabbers
30 segundos
Bent Knee Twists
Bent Knee Twists
30 segundos
Half Cobra Pose
Half Cobra Pose
1 minuto

Serie 5: 1 ronda
Prone Savasana
Prone Savasana
1 minuto

Workout Discussion

02 Apr
A very nice exercise, Frank. Really works the muscles while helping my flexibility. Thank you for a great workout. Now on my list!
22 Jan
Danke Unc und Juli!🔥💥👊🏽⚡️💯💪🏽
21 Jan
Great session Frank👏👍 ich habe deine pm beantwortet
21 Jan
I remember the name from the ninja turtle 🐢🥷🏾😉 super workout wich u create frank 💪🏻👏🏻👏🏻👏🏻

Aparece en

full body
Cuerpo Entero

Entrenamientos relacionados

The Shredder
The Shredder
28 minutos 40 segundos, Modero
Shredder
Shredder
24 minutos 40 segundos, Modero
Ab Shredder
Ab Shredder
35 minutos 21 segundos, Modero
Fat Shredder
Fat Shredder
1 hora 20 minutos 10 segundos, Intenso
Super Shred 1
Super Shred 1
40 minutos 15 segundos, Intenso
sweaty shredder
sweaty shredder
23 minutos 30 segundos, Intenso
Haz este entrenamiento en Workout Trainer
✓ Sigue los entrenamientos multimedia paso a paso
✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca
✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!
✓ Programación para adaptarse a tu ajetreado estilo de vida
Descarga en la App Store   Descarga Entrenador de ejercicios de Google Play.
Registrar entrenamiento
Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

Mostrar más

Categorías

Destacados

Destacados

weight loss

Pérdida de peso

abs & core

Abdominales y torso

bodyweight

Peso Corporal

youtube

Youtube

community created

Creado por la comunidad

weightlifting

Levantamiento de pesas

interval timers

HIIT

cardio

Cardio

toning

Tonificar

full body

Cuerpo Entero

Más: Correr, Yoga y Pilates, Pruebas de aptitud, Brazos, Cola y piernas, Estiramiento, Fuerza, Ciclismo, Calentamiento, Cooldown, Meditación y Respiración, Bajo impacto, Caminar, Escalada, Endurance, Kickboxing, Dance, Enfocado en Mujeres, Enfocado en Hombres, Enfocado en Mayores, Problemas de Salud, Estacional, Pro, Gratuito