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Ejercicios moderados

Casa

Modero   16 minutos

Áreas objetivo: Corpo intero

Equipo: Sedia, Muro

Danny Branchetti
 		    Añadido por Danny Branchetti
Casa
Etiquetas
Entrenamientos de peso corporal Ejercicios para cuerpo completo Ejercicios con silla Ejercicios de pared

Exercises

Serie 1: 1 ronda
Alzate di Spalle
Alzate di Spalle
20 segundos
T's
T's
40 segundos
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
40 segundos
Then, return to the center.
Raggi Alternati Laterali
40 segundos
Riposo
Riposo
15 segundos
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squat
30 segundos
Trazioni Alte del Ginocchio
Trazioni Alte del Ginocchio
40 segundos
Pompe per le Braccia
Pompe per le Braccia
30 segundos
Riposo
Riposo
15 segundos
Squats Divisi
Squats Divisi
30 segundos
Flessioni laterali
Flessioni laterali
30 segundos

Serie 2: 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 segundos
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 sul Posto
30 segundos
Boxe Ombra
Boxe Ombra
30 segundos
Riposo
Riposo
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

Serie 3: 1 ronda
Push-Up in Ginocchio
Push-Up in Ginocchio
5 reps
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
10 reps
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Cane e Uccello
30 segundos
Riposo
Riposo
20 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

Serie 4: 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 segundos
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 sul Posto
30 segundos
Boxe Ombra
Boxe Ombra
20 segundos
Riposo
Riposo
15 segundos

Serie 5: 1 ronda
Push-Up in Ginocchio
Push-Up in Ginocchio
5 reps
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Cane e Uccello
30 segundos
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
10 reps
Riposo
Riposo
20 segundos
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squat
30 segundos

Serie 6: 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 sul Posto
30 segundos
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
Boxe Ombra
Boxe Ombra
20 segundos
Riposo
Riposo
10 segundos
Seduta a muro
Seduta a muro
30 segundos
Riposo
Riposo
10 segundos
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
5 reps

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Entrenamientos con el mismo Equipo

Calistenia a Basso Impatto al Muro
Calistenia a Basso Impatto al Muro
16 minutos 29 segundos, Modero
Stretch Facile
Stretch Facile
6 minutos, Principiante
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Cosce Riconoscenti
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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

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