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Treino para Iniciantes

Mobility Routine

Iniciante   28 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Resistance Bands, Chair

Anthony Delorenzi
 		    Adicionado Por Anthony Delorenzi
Mobility Routine
Tags
Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Bandas de Resistência Treinos com Cadeira
Descrição

Full body mobility routine.

Exercises

Conjunto 1: 1 rodada
Small Forward Arm Circles
Small Forward Arm Circles
15 segundos
Small Reverse Arm Circles
Small Reverse Arm Circles
15 segundos
Side to Side Left Leg Swings
Side to Side Left Leg Swings
15 segundos
Side to Side Right Leg Swings
Side to Side Right Leg Swings
15 segundos
Body Circles
Body Circles
30 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
1 minuto
Left Lunge Easy Twist
Left Lunge Easy Twist
30 segundos
Right Lunge Easy Twist
Right Lunge Easy Twist
30 segundos
Knee Circles
Knee Circles
30 segundos
Heel Toe Rocks
Heel Toe Rocks
30 segundos
Alternating Fire Hydrants
Alternating Fire Hydrants
1 min 30 segs
Rhomboid Opener
Rhomboid Opener
1 min 30 segs
Shoulder Opener with Band
Shoulder Opener with Band
1 min 30 segs
Wide Squat Holds
Wide Squat Holds
45 segundos
Rest
Rest
30 segundos
Wide Squat Holds
Wide Squat Holds
45 segundos
Rest
Rest
30 segundos
Left Warrior 3
Left Warrior 3
1 minuto
Right Warrior 3
Right Warrior 3
1 minuto
Fold Forward
Fold Forward
15 segundos
Overhead Reaches
Overhead Reaches
15 segundos
Fold Forward
Fold Forward
15 segundos
Overhead Reaches
Overhead Reaches
15 segundos
Fold Forward
Fold Forward
15 segundos
Overhead Reaches
Overhead Reaches
15 segundos
Fold Forward
Fold Forward
15 segundos
Overhead Reaches
Overhead Reaches
15 segundos
Left Half Pigeon
Left Half Pigeon
1 minuto
Right Half Pigeon
Right Half Pigeon
1 minuto
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 segundos
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 segundos
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 segundos
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 segundos
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
30 segundos
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
30 segundos
Side Lying Windmills
1 min 30 segs
Stretch your arms overhead with palms on the ground.
Child's Pose
45 segundos
Child's Pose with Side Reaches
Child's Pose with Side Reaches
45 segundos
Ragdoll Pose
Ragdoll Pose
1 minuto
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
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
2 minutos

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Rep Fitness Resistance Bands
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Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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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