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Treino para Iniciantes

Toning

Iniciante   39 minutos

Áreas Alvo: Core, Legs

Equipamento: Box / Step

Saythe True
 		    Adicionado Por Saythe True
Toning
Tags
Treinos em Casa Treinos para Abdômen e Core Treinos com Caixa ou Degrau

Exercises

Conjunto 1: 1 rodada
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
Plank with Shoulder Taps
Plank with Shoulder Taps
30 segundos
Rest
Rest
30 segundos
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 segundos
Ankle Grabbers
Ankle Grabbers
30 segundos
Rest
Rest
30 segundos
Leg Raises
Leg Raises
30 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
30 segundos
Rest
Rest
30 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto
Rest
Rest
30 segundos
Heel Walks
Heel Walks
45 segundos
Standing Calf Raises
Standing Calf Raises
45 segundos
Step-Ups
Step-Ups
45 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
Lunges
Lunges
1 minuto
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
Rest
Rest
30 segundos

Conjunto 2: 1 rodada
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
Plank with Shoulder Taps
Plank with Shoulder Taps
30 segundos
Rest
Rest
30 segundos
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 segundos
Ankle Grabbers
Ankle Grabbers
30 segundos
Rest
Rest
30 segundos
Leg Raises
Leg Raises
30 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
30 segundos
Rest
Rest
30 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto
Rest
Rest
30 segundos
Heel Walks
Heel Walks
45 segundos
Standing Calf Raises
Standing Calf Raises
45 segundos
Step-Ups
Step-Ups
45 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
Lunges
Lunges
1 minuto
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
Rest
Rest
30 segundos

Conjunto 3: 1 rodada
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
Plank with Shoulder Taps
Plank with Shoulder Taps
30 segundos
Rest
Rest
30 segundos
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 segundos
Ankle Grabbers
Ankle Grabbers
30 segundos
Rest
Rest
30 segundos
Leg Raises
Leg Raises
30 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
30 segundos
Rest
Rest
30 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto
Rest
Rest
30 segundos
Heel Walks
Heel Walks
45 segundos
Standing Calf Raises
Standing Calf Raises
45 segundos
Step-Ups
Step-Ups
45 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
Lunges
Lunges
1 minuto
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 segundos
Rest
Rest
30 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

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