Sampler Copy

Intenso Duration 54 minutos

Áreas Alvo: Legs, Core

Equipamento: Exercise Mat, Chair, Dumbbells, Box / Step, Jump Rope

Tags

Treinos em Casa Treinos para Pernas Treinos com Cadeira Treinos com Halteres Treinos com Caixa ou Degrau Treinos com Corda de Pular

Exercises

Conjunto 1: 1 rodada

Neck Side Rotations

Neck Side Rotations

20 segundos

Lateral Neck Stretches

Lateral Neck Stretches

20 segundos

Clockwise Neck Rolls

Clockwise Neck Rolls

20 segundos

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 segundos

20 segundos

Seated Forward Bend

Seated Forward Bend

20 segundos

Wide Leg Stretches

Wide Leg Stretches

20 segundos

Wide Right Leg Stretch

Wide Right Leg Stretch

20 segundos

Wide Left Leg Stretch

Wide Left Leg Stretch

20 segundos

Firm your shoulder blades against your back for maximum effect.

20 segundos

Then drop your head, round your spine and arch your back. Repeat.

20 segundos

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 segundos

Right Pigeon Leg

Right Pigeon Leg

20 segundos

Left Pigeon Leg

Left Pigeon Leg

20 segundos

20 segundos

1 minuto

Conjunto 2: 1 rodada

1 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

1 minuto

1 minuto

1 minuto

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

1 minuto

Conjunto 3: 1 rodada

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

1 minuto

1 minuto

1 minuto

1 minuto

Standing Calf Raises

Standing Calf Raises

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

Conjunto 4: 1 rodada

Dips with Leg Extension

Dips with Leg Extension

1 minuto

Spiderman Push-Ups

Spiderman Push-Ups

1 minuto

Circular Push-Ups

Circular Push-Ups

1 minuto

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 minuto

1 minuto

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

Conjunto 5: 1 rodada

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuto

1 minuto

1 minuto

1 minuto

2 minutos

Conjunto 6: 1 rodada

1 minuto

1 minuto

Hip Rock N Raises

Hip Rock N Raises

1 minuto

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Elbow Scissor Kicks

Elbow Scissor Kicks

1 minuto

Conjunto 7: 1 rodada

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuto

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuto

1 minuto

Seated Calf Raise

Seated Calf Raise

1 minuto

Donkey Calf Raise

Donkey Calf Raise

1 minuto

Conjunto 8: 1 rodada

1 minuto

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minuto

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuto

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

1 minuto

Conjunto 9: 1 rodada

Jump your feet forward to a squat.

1 minuto

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuto

1 minuto

1 minuto

Scissor Jump Rope

Scissor Jump Rope

1 minuto

1 minuto

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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.

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