Ejercicios moderados gratuitos

Perform Better Challenge

Modero Duration 30 minutos

Áreas objetivo: Lower Body

Equipo: Stability Ball, Dumbbells, Bench, BOSU, Kettlebells, Foam Roller, Exercise Mat

Etiquetas

Entrenamientos en casa Ejercicios para la parte inferior del cuerpo Ejercicios con bola de ejercicio Ejercicios con mancuernas Ejercicios en banco Ejercicios con bola bosu Ejercicios con pesas rusas Ejercicios con rodillo de espuma

Descripción

Step up your game and Perform Better! This workout is brought to you by Perform Better to help you improve your sports performance, functional training & rehabilitation. This routine is great when you're at the gym or have common exercise equipment handy including: an exercise ball, dumbbells, a kettlebell, the BOSU, a mat & a foam roller. After the workout, head over to PerformBetter.com's End of Summer Sale and choose the gear you love to build your own home gym! Hurry - sale ends this Sunday.

Exercises

Serie 1: 1 ronda

Ball Back Extensions

Ball Back Extensions

1 minuto

Ball Leg Lifts

1 minuto

Bridge on Ball

50 segundos

Exercise Ball Foot to Hand Pass

Exercise Ball Foot to Hand Pass

1 minuto

Ball Butt Lifts

Ball Butt Lifts

1 minuto

Rest

20 segundos

Serie 2: 1 ronda

Suitcase Squats

Suitcase Squats

1 minuto

Dumbbell Push ups

Dumbbell Push ups

1 minuto

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

50 segundos

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

50 segundos

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minuto

Dumbbell Squat Jumps

Dumbbell Squat Jumps

1 minuto

Rest

20 segundos

Serie 3: 1 ronda

BOSU Mountain Climbers

BOSU Mountain Climbers

50 segundos

Seated BOSU Balance

Seated BOSU Balance

50 segundos

Weighted Russian Twists on BOSU

Weighted Russian Twists on BOSU

1 minuto

Elbow Plank on BOSU

Elbow Plank on BOSU

30 segundos

BOSU Floor Bridge

BOSU Floor Bridge

1 minuto

BOSU Squat Hopovers

BOSU Squat Hopovers

1 minuto

Rest

30 segundos

Serie 4: 1 ronda

Kettlebell Swings

Kettlebell Swings

1 minuto

Rest

30 segundos

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuto

Rest

30 segundos

Serie 5: 1 ronda

Right Glute Rolls

Right Glute Rolls

50 segundos

Left Glute Rolls

Left Glute Rolls

50 segundos

Shin Rolls

45 segundos

Right IT Band Rolls

Right IT Band Rolls

50 segundos

Left IT Band Rolls

Left IT Band Rolls

50 segundos

Quad Rolls

45 segundos

Rest

20 segundos

Serie 6: 2 rondas

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

Four-Limbed Staff Pose

Four-Limbed Staff Pose

30 segundos

Half Cobra Pose

Half Cobra Pose

30 segundos

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 segundos

Stretch your arms overhead with palms on the ground.

Child's Pose

30 segundos

Workout Discussion

03 Oct

No worries we all have to learn somehow right?? The bosu ball is a half stability ball. It core improvement. Check one out on line!! I am excited but also nervous the challenge lol

Aparece en

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