Treino Moderado

Warm-up

Moderado Duration 18 minutos

Áreas Alvo: Legs

Equipamento: No Equipment

Adicionado Por Shreeram Patidar

Tags

Treinos com Peso Corporal Treinos para Pernas Treinos sem Equipamento

Exercises

Conjunto 1: 1 rodada

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuto

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

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.

1 minuto

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 minuto

Squat Hops with a Quarter Turn

Squat Hops with a Quarter Turn

1 minuto

1 min 30 segs

Conjunto 2: 1 rodada

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuto

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

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.

1 minuto

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 minuto

Squat Hops with a Quarter Turn

Squat Hops with a Quarter Turn

1 minuto

1 min 30 segs

Conjunto 3: 1 rodada

Lift back up to the start position and repeat, alternating sides.

Rotating Toe Touches

1 minuto

Cross Knees to Elbows

Cross Knees to Elbows

1 minuto

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.

1 minuto

Squat Hops with a Quarter Turn

Squat Hops with a Quarter Turn

1 minuto

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 minuto

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Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro