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Ejercicios moderados

Todays

Modero   28 minutos

Áreas objetivo: Lower Body

Equipo: Exercise Mat, Chair

Manu Dos
 		    Añadido por Manu Dos
Todays
Etiquetas
Entrenamientos de peso corporal Ejercicios para la parte inferior del cuerpo Ejercicios con silla
Descripción

To do three times a week

Exercises

Serie 1: 1 ronda
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 reps
Walking High Knees
Walking High Knees
1 minuto
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
1 minuto
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
15 reps
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 reps
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
25 reps
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
50 reps
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 reps
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
25 reps
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuto
Advanced Left Lizard
Advanced Left Lizard
30 segundos
Glute Combo Kickback
Glute Combo Kickback
20 reps
Chair Tricep Dips
Chair Tricep Dips
30 reps
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
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
1 minuto
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuto
10 repetições
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.
High Knees
5 minutos
Big Toe Forward Bend
Big Toe Forward Bend
30 segundos
Alternating Fire Hydrants
Alternating Fire Hydrants
30 reps
Awkward Pose
Awkward Pose
1 minuto
Chene Turn
Chene Turn
5 reps
pirouettes

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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.

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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

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