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Treino Intenso

Adoption

Intenso   17 minutos

Áreas Alvo: Legs, Glutes

Equipamento: Stability Ball, Pull Up Bar

Michael Lauritzen
 		    Adicionado Por Michael Lauritzen
Adoption
Tags
Treinos em Casa Treinos para Pernas Treinos com Bola de Exercício Treinos com Barra de Tração

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
20 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
20 segundos
Rest
Rest
15 segundos
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 segundos
Rest
Rest
15 segundos
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
20 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
20 segundos
Rest
Rest
15 segundos
Back Extension on Ball
Back Extension on Ball
20 segundos
Rest
Rest
15 segundos
Hop in Place
Hop in Place
20 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
20 segundos
Rest
Rest
15 segundos

Conjunto 2: 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
30 segundos
Rest
Rest
15 segundos
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
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
Rest
Rest
15 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.
Jumping Jacks
30 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
30 segundos
Rest
Rest
15 segundos
Pull-Ups
Pull-Ups
30 segundos
Rest
Rest
15 segundos
Run
Run
30 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
30 segundos
Rest
Rest
15 segundos

Conjunto 3: 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 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.
Squats
30 segundos
Rest
Rest
15 segundos
90-90 Crunches
90-90 Crunches
30 segundos
Rest
Rest
15 segundos
Run
Run
30 segundos
Rest
Rest
15 segundos
Split Squats
Split Squats
30 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
30 segundos
Rest
Rest
15 segundos
High Plank and Knee Draws
High Plank and Knee Draws
30 segundos
Rest
Rest
15 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 segundos
Rest
Rest
15 segundos

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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

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