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Ejercicios intensos

No DB

Intenso   42 minutos

Áreas objetivo: Core, Legs

Equipo: Exercise Mat, Chair

Adam Weber
 		    Añadido por un entrenador personal Adam Weber
No DB
Etiquetas
Entrenamientos de peso corporal Ejercicios abdominales y para el tronco Ejercicios con silla

Exercises

Serie 1: 1 ronda
Neck Side Rotations
Neck Side Rotations
20 segundos
Lateral Neck Stretches
Lateral Neck Stretches
20 segundos
Clockwise Neck Rolls
Clockwise Neck Rolls
20 segundos
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 segundos
Butterfly
Butterfly
20 segundos
Wide Leg Stretches
Wide Leg Stretches
20 segundos
Seated Forward Bend
Seated Forward Bend
20 segundos
Wide Right Leg Stretch
Wide Right Leg Stretch
20 segundos
Wide Left Leg Stretch
Wide Left Leg Stretch
20 segundos
Firm your shoulder blades against your back for maximum effect.
Cobra
20 segundos
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 segundos
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 segundos
Right Pigeon Leg
Right Pigeon Leg
20 segundos
Left Pigeon Leg
Left Pigeon Leg
20 segundos
Y-T-A
Y-T-A
20 segundos
Supermans
Supermans
1 minuto

Serie 2: 1 ronda
Roll Ups
Roll Ups
1 minuto
Cross Leg Obliques
Cross Leg Obliques
1 minuto
Full Ab Curls
Full Ab Curls
1 minuto
Crunch Punches
Crunch Punches
1 minuto
Crunchy Frogs
Crunchy Frogs
1 minuto
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
1 minuto

Serie 3: 1 ronda
Leg Raises
Leg Raises
1 minuto
Floor Wipers
Floor Wipers
1 minuto
Hip Rock N Raises
Hip Rock N Raises
1 minuto
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minuto
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuto
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minuto

Serie 4: 1 ronda
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
Pistols
Pistols
1 minuto
Dragon Squats
Dragon Squats
1 minuto
Tip Toe Squats
Tip Toe Squats
1 minuto
Standing Calf Raises
Standing Calf Raises
1 minuto
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minuto

Serie 5: 1 ronda
Dips with Leg Extension
Dips with Leg Extension
1 minuto
Spiderman Push-Ups
Spiderman Push-Ups
1 minuto
Star Push-Ups
Star Push-Ups
1 minuto
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Down Unders
Down Unders
1 minuto
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minuto

Serie 6: 1 ronda
Bear Crawls
Bear Crawls
1 minuto
Sit Throughs
Sit Throughs
1 minuto
Monkey Walks
Monkey Walks
1 minuto
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minuto
Elbow Plank and Knee Draws
Elbow Plank and Knee Draws
1 minuto
Crabwalk
Crabwalk
1 minuto

Serie 7: 1 ronda
Punch with your front fist while blocking your face with the other hand.
Straight Punches
1 minuto
Front Kicks
Front Kicks
1 minuto
Power Punches
Power Punches
1 minuto
Roundhouses
Roundhouses
1 minuto
Shadow Boxing
Shadow Boxing
2 minutos

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✓ Programación para adaptarse a tu ajetreado estilo de vida
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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