Ejercicios intensos gratuitos

Body Bootcamp

Intenso Duration 20 minutos

Áreas objetivo: Full Body

Equipo: No Equipment

Etiquetas

Entrenamientos de peso corporal Ejercicios para cuerpo completo Ejercicios sin equipo

Descripción

This full body bootcamp begins with a warm up to get your heart pumping before the real work begins. During the sets, take the intensity to the max to get the most out of this workout. Grab a towel to wipe your sweat away!

Exercises

Serie 1: 1 ronda

This is a good mobility movement for loosening up your shoulder joints.

❤️ Moderado (Zona 2)

Big Forward Arm Circles

20 segundos

This is a good mobility movement for loosening up your shoulder joints.

❤️ Moderado (Zona 2)

Big Reverse Arm Circles

20 segundos

Then, return to the center.

Alternating Side Reaches

20 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.

❤️ Moderado (Zona 2)

20 segundos

20 segundos

Serie 2: 2 rondas

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.

❤️ Vigoroso (Zona 3)

30 segundos

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.

30 segundos

Jump up explosively, straightening your legs and lifting your torso up.

❤️ Vigoroso (Zona 3)

30 segundos

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

30 segundos

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

❤️ Vigoroso (Zona 3)

30 segundos

30 segundos

Basketball Shots

❤️ Vigoroso (Zona 3)

Basketball Shots

30 segundos

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

❤️ Moderado (Zona 2)

Mountain Climbers

30 segundos

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

❤️ Vigoroso (Zona 3)

30 segundos

Push-Up and Rotation

Push-Up and Rotation

30 segundos

Serie 3: 1 ronda

25 segundos

Serie 4: 3 rondas

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 segundos

20 segundos

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

20 segundos

20 segundos

Serie 5: 1 ronda

25 segundos

Serie 6: 3 rondas

Jump your feet forward to a squat.

❤️ Máximo (Zona 5)

45 segundos

15 segundos

Serie 7: 1 ronda

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

30 segundos

Workout Discussion

19 Feb

love it

30 Dec

loved it

19 Sep

first workout i picked and im dying lol

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Registrar entrenamiento

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorías

Destacados

Pérdida de peso

Abdominales y torso

Peso Corporal

Youtube

Creado por la comunidad

Levantamiento de pesas

HIIT

Cardio

Tonificar

Cuerpo Entero