Foundation - Group 1

Intenso Duration 27 minutos

Áreas Alvo: Legs

Equipamento: Dumbbells, Box / Step, Exercise Mat

Adicionado Por Esteve K

Tags

Treinos em Casa Treinos para Pernas Treinos com Halteres Treinos com Caixa ou Degrau

Exercises

Conjunto 1: 1 rodada

Then, return to the center.

Alternating Side Reaches

25 segundos

If you're not feeling enough stretch, walk your heels closer toward your body.

25 segundos

High Knee Touches

High Knee Touches

25 segundos

25 segundos

25 segundos

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

Rotating Toe Touches

25 segundos

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.

25 segundos

10 segundos

Conjunto 2: 3 rodadas

Dumbbell Stiff-leg DEAD LIFTS

Dumbbell Stiff-leg DEAD LIFTS

12 repetições

20 segundos

Conjunto 3: 1 rodada

45 segundos

Conjunto 4: 3 rodadas

Dumbbell Sumo Squats

Dumbbell Sumo Squats

12 repetições

20 segundos

Conjunto 5: 1 rodada

45 segundos

Conjunto 6: 3 rodadas

Dumbbell Step-Ups

Dumbbell Step-Ups

12 repetições

20 segundos

Conjunto 7: 1 rodada

45 segundos

Conjunto 8: 3 rodadas

Tip Toe Farmers Carry

Tip Toe Farmers Carry

30 segundos

20 segundos

Conjunto 9: 1 rodada

45 segundos

Conjunto 10: 3 rodadas

Dumbbell Side Bends

Dumbbell Side Bends

12 repetições

15 segundos

Conjunto 11: 1 rodada

45 segundos

Conjunto 12: 3 rodadas

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

12 repetições

15 segundos

Conjunto 13: 1 rodada

45 segundos

Conjunto 14: 3 rodadas

Dumbbell Crunch

Dumbbell Crunch

12 repetições

15 segundos

Conjunto 15: 1 rodada

Upward Facing Dog

Upward Facing Dog

30 segundos

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

30 segundos

30 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

30 segundos

Outside Runner's Lunges

Outside Runner's Lunges

35 segundos

30 segundos

Standing Forward Bend

Standing Forward Bend

25 segundos

Treinos Relacionados

47 mins 50 segs, Moderado

13 mins 20 segs, Intenso

6 minutos, Iniciante

20 minutos, Moderado

30 minutos, Moderado

9 mins 15 segs, Iniciante

Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Treinos com o mesmo Equipamento

Unchained Lower Body Density (Man)

Unchained Lower Body Density (Man)

37 mins 9 segs, Intenso

Low Impact HIIT Workout That Burns Like Crazy --Torch Calories With Step Weight HIIT (No Jumping)

Low Impact HIIT Workout That Burns Like Crazy --Torch Calories With Step Weight HIIT (No Jumping)

30 mins 40 segs, Moderado

Full Body Workout

Full Body Workout

25 mins 4 segs, Intenso

Cardio Step And Upper Body Dumbell / Body Bar Workout | Very Simple To Follow Moves | A Fun Workout

Cardio Step And Upper Body Dumbell / Body Bar Workout | Very Simple To Follow Moves | A Fun Workout

33 mins 24 segs, Iniciante

30 Minute Steps and Abs Workout | Total Core Burn with Dumbbells!

30 Minute Steps and Abs Workout | Total Core Burn with Dumbbells!

33 mins 16 segs, Moderado

Upper Body Strength & Step Cardio | 30 Minute Workout with Lower Abs!

Upper Body Strength & Step Cardio | 30 Minute Workout with Lower Abs!

32 mins 31 segs, Moderado