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Treino Moderado

High Intensity

Moderado   13 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat

Paul Martinez
 		    Adicionado por Personal Trainer Paul Martinez
High Intensity
Tags
Treinos com Peso Corporal Treinos para o Corpo Inteiro
Descrição

10 min workout High Intensity

Exercises

Conjunto 1: 1 rodada
10 Min High Intensity
1 minuto
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuto

Conjunto 2: 1 rodada
Jump your feet forward to a squat.
❤️ Leve (Zona 1)
Burpees
45 segundos
Rest
Rest
15 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.
Push-Ups
45 segundos
Rest
Rest
15 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
45 segundos
Rest
Rest
15 segundos
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
❤️ Leve (Zona 1)
Squats
45 segundos
Rest
Rest
15 segundos
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
45 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
45 segundos
Rest
Rest
15 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 segundos
Rest
Rest
15 segundos
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 segundos
Rest
Rest
15 segundos
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
45 segundos
Rest
Rest
15 segundos
Bent Knee Twists
Bent Knee Twists
45 segundos

Conjunto 3: 1 rodada
Rest
Rest
1 minuto

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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.

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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

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