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Treino Intenso

Smoke Session

Intenso   30 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Adicionado por Personal Trainer Frank 🇺🇸 🇩🇪
Smoke Session
Tags
Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo
Descrição

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

Exercises

Conjunto 1: 1 rodada
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 on the Spot
1 min 30 segs
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
1 minuto
The Heisman Shuffle
The Heisman Shuffle
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Rest
Rest
30 segundos
1 2 Burpees
1 2 Burpees
1 minuto
Rest
Rest
1 minuto

Conjunto 2: 1 rodada
Jab Cross Hook Elbow Left
❤️ Moderado (Zona 2)
Jab Cross Hook Elbow Left
1 minuto
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuto
Upper Cuts
❤️ Moderado (Zona 2)
Upper Cuts
1 minuto
Cross Knees to Elbows
Cross Knees to Elbows
1 minuto
Elbow Strike, Knee Strike
❤️ Moderado (Zona 2)
Elbow Strike, Knee Strike
1 minuto
Front Kicks
Front Kicks
1 minuto
Rest
Rest
1 minuto

Conjunto 3: 1 rodada
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 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
30 segundos
Rest
Rest
15 segundos
Leg Raises
Leg Raises
30 segundos
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 segundos
Rest
Rest
15 segundos
Sit-Ups
Sit-Ups
1 minuto
Rest
Rest
10 segundos
Frog Crunches
Frog Crunches
1 minuto
Rest
Rest
10 segundos
Ankle Grabbers
Ankle Grabbers
30 segundos
Bent Knee Twists
Bent Knee Twists
1 minuto
Rest
Rest
1 minuto

Conjunto 4: 1 rodada
Push-Up and Rotation
Push-Up and Rotation
30 segundos
Rest
Rest
15 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
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 segundos
Rest
Rest
15 segundos
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 segundos
Reverse Table Top
Reverse Table Top
30 segundos
Rest
Rest
1 minuto

Conjunto 5: 1 rodada
Double Pigeon
Double Pigeon
1 minuto
Wide Left Leg Stretch
Wide Left Leg Stretch
30 segundos
Wide Right Leg Stretch
Wide Right Leg Stretch
30 segundos
Center Leg Stretch
Center Leg Stretch
30 segundos
Leg Crossover Stretches
Leg Crossover Stretches
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
30 segundos
Prone Savasana
Prone Savasana
1 minuto

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

Mostrar Mais

Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis