Treino Moderado

Workout

Moderado Duration 1 h 24 m

Áreas Alvo: Legs

Equipamento: Kettlebells, Dumbbells, Wall, No Equipment

Adicionado Por Betoye Duangta

Tags

Treinos em Casa Treinos para Pernas Treinos com Kettlebells Treinos com Halteres Treinos na Parede Treinos sem Equipamento

Exercises

Conjunto 1: 1 rodada

Cat Cow

1 minuto

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 segundos

Oblique V-Sits

30 segundos

Rest

30 segundos

Advanced Crow Sequence

Advanced Crow Sequence

1 minuto

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

30 segundos

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

30 segundos

Sit Throughs

30 segundos

Rest

30 segundos

Advanced Left Pyramid

Advanced Left Pyramid

1 minuto

Advanced Right Pyramid

Advanced Right Pyramid

1 minuto

Cat Cow

1 minuto

Downward Facing Dog

Downward Facing Dog

1 minuto

Upward Facing Dog

Upward Facing Dog

1 minuto

Rest

20 segundos

Bottom to Bottom Squats

Bottom to Bottom Squats

1 minuto

Garland Pose

1 minuto

Lying Left Leg Kicks

Lying Left Leg Kicks

1 minuto

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minuto

Lying Right Leg Kicks

Lying Right Leg Kicks

1 minuto

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minuto

Rest

30 segundos

Advanced Left Pyramid

Advanced Left Pyramid

1 minuto

Advanced Right Pyramid

Advanced Right Pyramid

1 minuto

Butterfly

1 minuto

Front Kicks

1 minuto

Butterfly with Heel Tap

Butterfly with Heel Tap

1 minuto

Butterfly with Leg Extension

Butterfly with Leg Extension

1 minuto

Rest

10 segundos

Angel Arms

1 minuto

Alternate Nostril Breathing

Alternate Nostril Breathing

1 minuto

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minuto

Chest Openers

1 minuto

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

1 minuto

Down Unders

1 minuto

Rest

10 segundos

Arm Pumps

1 minuto

Big Forward Arm Circles

Big Forward Arm Circles

1 minuto

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minuto

Bow Pose

1 minuto

Governators

1 minuto

Rest

30 segundos

Conjunto 2: 1 rodada

Advanced Left Lizard

Advanced Left Lizard

1 minuto

Advanced Right Lizard

Advanced Right Lizard

1 minuto

Horse Stance

1 minuto

Modified Chaturanga

Modified Chaturanga

30 segundos

Seated Archer

1 minuto

Big Toe Forward Bend

Big Toe Forward Bend

1 minuto

Left Half Split

Left Half Split

1 minuto

Right Half Split

Right Half Split

1 minuto

Rest

20 segundos

Rapid Punches

1 minuto

Wrist Extensor Stretches

Wrist Extensor Stretches

1 minuto

Wrist Flexor Stretches

Wrist Flexor Stretches

1 minuto

Alternating Lateral Lunge with Kettlebell

Alternating Lateral Lunge with Kettlebell

1 minuto

Basic Sun Salutation

Basic Sun Salutation

1 minuto

Double Pigeon

1 minuto

Lying Left Leg Circles

Lying Left Leg Circles

30 segundos

Lying Right Leg Circles

Lying Right Leg Circles

30 segundos

Rest

30 segundos

Balancing Stick

Balancing Stick

1 minuto

90 Lat Stretch

1 minuto

Double Crunches

Double Crunches

30 segundos

Fifer Scissors

1 minuto

Glute Kickbacks

Glute Kickbacks

1 minuto

Alternating Side Reaches

Alternating Side Reaches

1 min 30 segs

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 minuto

90-90 Crunch Taps

90-90 Crunch Taps

1 minuto

Ab Chop Ups

1 minuto

Boat Pose

1 minuto

Elbow to Knee

1 minuto

Rest

1 minuto

Body Circles

1 minuto

Child's Pose

1 minuto

Legs up the Wall

Legs up the Wall

2 minutos

Staff Pose

1 minuto

Basic Yogic Breath

Basic Yogic Breath

2 minutos

Standing Crescent Moon Pose

Standing Crescent Moon Pose

1 minuto

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

1 minuto

7 Point Touches

7 Point Touches

1 minuto

Bike Slowly

2 minutos

1 2 Burpees

1 minuto

C Curve Tucks

1 minuto

Crunchy Frogs

1 minuto

Double Leg Stretch

Double Leg Stretch

1 minuto

Rest

1 minuto

Gorilla

1 minuto

Angel Arms

1 minuto

Hollow Body Holds

Hollow Body Holds

1 minuto

Ankle Grabbers

30 segundos

Corpse

1 minuto

Treinos Relacionados

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7 mins 45 segs, Iniciante

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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Grind - The Straightener

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Upper - Group 1

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Compound - Rapid Fire Group 3

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26 mins 15 segs, Intenso

Upper - Rapid Fire Group 3

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Morning Workout Routine

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47 minutos, Intenso

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

Registrar Treino

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.

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

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

Mostrar Mais

Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro