Treino para Iniciantes Grátis

Smooth Move!

Iniciante Duration 23 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Dumbbells

Tags

Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Halteres

Descrição

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Conjunto 1: 1 rodada

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 segundos

Right Half Side Plank

Right Half Side Plank

30 segundos

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 segundos

Left Half Side Plank

Left Half Side Plank

30 segundos

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 segundos

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.

20 segundos

30 segundos

30 segundos

Conjunto 2: 1 rodada

Lunges with Knee Lifts

Lunges with Knee Lifts

45 segundos

30 segundos

Conjunto 3: 2 rodadas

Keep your chin up, shoulders down, and back straight as you perform the squat.

Pesos: Leve

Dumbbell Squats

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.

Pesos: Leve

Dumbbell Bent Over Rows

1 minuto

Dumbbell Side Lunges with Hammer Curls

Pesos: Leve

Dumbbell Side Lunges with Hammer Curls

1 minuto

15 segundos

Conjunto 4: 1 rodada

Jump out, spreading your legs and snapping your arms to the sides.

45 segundos

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 segundos

Conjunto 5: 2 rodadas

1 minuto

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

1 minuto

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuto

1 minuto

1 minuto

Workout Discussion

13 May

It was cool! Thank you!

28 Mar

Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.

26 Feb

I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!

03 Feb

About 200

25 Aug

Broke a nice sweat!

Aparece em

Bumbum & Pernas

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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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Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

✓ Agendamento para se adequar ao seu estilo de vida agitado

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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