Skimble
Baixe na App Store
Treino Moderado

Todays

Moderado   28 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Chair

Manu Dos
 		    Adicionado Por Manu Dos
Todays
Tags
Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo Treinos com Cadeira
Descrição

To do three times a week

Exercises

Conjunto 1: 1 rodada
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
30 repetições
Walking High Knees
Walking High Knees
1 minuto
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
1 minuto
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
15 repetições
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 repetições
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
25 repetições
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
50 repetições
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
20 repetições
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
25 repetições
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuto
Advanced Left Lizard
Advanced Left Lizard
30 segundos
Glute Combo Kickback
Glute Combo Kickback
20 repetições
Chair Tricep Dips
Chair Tricep Dips
30 repetições
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
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
1 minuto
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuto
10 repetições
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.
High Knees
5 minutos
Big Toe Forward Bend
Big Toe Forward Bend
30 segundos
Alternating Fire Hydrants
Alternating Fire Hydrants
30 repetições
Awkward Pose
Awkward Pose
1 minuto
Chene Turn
Chene Turn
5 repetições
pirouettes

Treinos Relacionados

Tuesday
Tuesday
11 mins 46 segs, Moderado
Daily Workout
Daily Workout
8 mins 40 segs, Moderado
Mondays/Wednesdays/Fridays
Mondays/Wednesdays/Fridays
9 mins 23 segs, Moderado
12 ex / 7 min
12 ex / 7 min
8 mins 30 segs, Moderado
Tuesday
Tuesday
31 mins 40 segs,
Easy 2
Easy 2
8 mins 30 segs, Intenso

Treinos com o mesmo Equipamento

Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
Low Impact Sitting Belly Fat Workout For Fat Burning - with COACH MERE!
8 mins 21 segs, Iniciante
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
THE BEST Full Body Workout For Arthritis Or Inflammation | All Seated | Beginner Level | 10Min
10 mins 49 segs, Iniciante
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
Energizing Chair Yoga for Seniors & Beginners // 25 minute Dynamic Flow
25 mins 50 segs, Iniciante
Back to Basics
Back to Basics
15 minutos, Iniciante
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
Day 2: Lean Legs Workout | Slim & Toned Legs 10-Day Challenge | Low Impact Chair Workout (At Home)
10 mins 20 segs, Iniciante
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 Minute Beginners Yoga (Chair Yoga Option) - with Annie Clarke
20 mins 24 segs, Iniciante
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!
✓ Agendamento para se adequar ao seu estilo de vida agitado
Baixe na App Store   Baixe o Workout Trainer do Google Play.
Registrar Treino
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