Ejercicios intensos

3rd Day Workout

Intenso Duration 47 minutos

Áreas objetivo: Lower Body

Equipo: Jump Rope, Dumbbells, Chair, Box / Step, Exercise Mat

Añadido por Kishori Sahoo

Etiquetas

Entrenamientos en casa Ejercicios para la parte inferior del cuerpo Ejercicios con cuerda para saltar Ejercicios con mancuernas Ejercicios con silla Ejercicios con escalón

Descripción

These exercises are about Glutes, Quads & Hamstring

Exercises

Serie 1: 1 ronda

1 minuto

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.

1 minuto

45 segundos

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 reps

45 segundos

20 reps

45 segundos

Horizontal Goblet Squats

Horizontal Goblet Squats

15 reps

45 segundos

30 segundos

45 segundos

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts

20 reps

45 segundos

Bulgarian Split Squats

Bulgarian Split Squats

20 reps

45 segundos

12 reps

45 segundos

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

10 reps

30 segundos

If you're not feeling enough stretch, walk your heels closer toward your body.

15 reps

45 segundos

Glute Kickbacks

Glute Kickbacks

20 reps

45 segundos

12 reps

45 segundos

Bent Knee Hip Raises

Bent Knee Hip Raises

10 reps

20 segundos

Pilates Hip Circles

Pilates Hip Circles

12 reps

45 segundos

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

40 segundos

45 segundos

Serie 2: 1 ronda

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 reps

45 segundos

20 reps

45 segundos

Horizontal Goblet Squats

Horizontal Goblet Squats

15 reps

45 segundos

30 segundos

45 segundos

Dumbbell Romanian Deadlifts

Dumbbell Romanian Deadlifts

20 reps

45 segundos

Bulgarian Split Squats

Bulgarian Split Squats

20 reps

45 segundos

12 reps

45 segundos

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

10 reps

30 segundos

If you're not feeling enough stretch, walk your heels closer toward your body.

15 reps

45 segundos

Glute Kickbacks

Glute Kickbacks

20 reps

45 segundos

12 reps

45 segundos

Bent Knee Hip Raises

Bent Knee Hip Raises

10 reps

20 segundos

Pilates Hip Circles

Pilates Hip Circles

12 reps

45 segundos

Firm your shoulder blades against your back for maximum effect.

1 minuto

Stretch your arms overhead with palms on the ground.

30 segundos

Lying Spinal Twist

Lying Spinal Twist

30 segundos

Lying Spinal Twist

Lying Spinal Twist

30 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minuto

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minuto

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Quickdraw Adjustable Dumbbells

Elección Principal para este Entrenamiento

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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