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Treino Intenso

New I'm

Intenso   45 minutos

Áreas Alvo: Legs

Equipamento: Chair

Marina Sidorina
 		    Adicionado Por Marina Sidorina
New I'm
Tags
Treinos com Peso Corporal Treinos para Pernas Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada
Basic Yogic Breath
Basic Yogic Breath
1 minuto
Chin to Chest Stretch
Chin to Chest Stretch
20 segundos
Clockwise Neck Rolls
Clockwise Neck Rolls
20 segundos
Outward Wrist Circles
Outward Wrist Circles
10 segundos
Inward Wrist Circles
Inward Wrist Circles
10 segundos
Small Forward Arm Circles
Small Forward Arm Circles
20 segundos
Big Forward Arm Circles
Big Forward Arm Circles
20 segundos
Spinal Flex
Spinal Flex
20 segundos
Seated Side Stretch
Seated Side Stretch
30 segundos
Simple Seated Twist
30 segundos
Cat Cow
Cat Cow
20 segundos
Bike Slowly
Bike Slowly
50 segundos
Bike Slowly
Bike Slowly
50 segundos
Rolling Back Stretch
Rolling Back Stretch
10 segundos
Basic Yogic Breath
Basic Yogic Breath
2 minutos
Warm-Up Walk
Warm-Up Walk
50 segundos

Conjunto 2: 12 rodadas
Mountain Climbers
Mountain Climbers
15 segundos
Prisoner Squats
Prisoner Squats
15 segundos

Conjunto 3: 1 rodada
Cool-Down Walk
Cool-Down Walk
30 segundos

Conjunto 4: 4 rodadas
Standing Deep Breathing
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Plank
Plank
2 segundos
Chaturanga
Chaturanga
2 segundos
Cobra
Cobra
2 segundos
Downward Facing Dog
Downward Facing Dog
2 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Deep Breathing
2 segundos

Conjunto 5: 1 rodada
Rest
Rest
10 segundos
Horse Stance
Horse Stance
50 segundos
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 segundos
Horse Stance
Horse Stance
50 segundos
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 segundos
Rest
Rest
10 segundos

Conjunto 6: 4 rodadas
Standing Deep Breathing
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Plank
Plank
2 segundos
Chaturanga
Chaturanga
2 segundos
Cobra
Cobra
2 segundos
Downward Facing Dog
Downward Facing Dog
2 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Deep Breathing
2 segundos

Conjunto 7: 1 rodada
Wide Leg Forward Bend
10 segundos
Chair Squats
Chair Squats
50 segundos
Standing Leg Stretches
Standing Leg Stretches
30 segundos
Chair Pose
Chair Pose
50 segundos
Standing Forward Bend
Standing Forward Bend
30 segundos
Wide Leg Forward Bend
10 segundos

Conjunto 8: 4 rodadas
Standing Deep Breathing
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Plank
Plank
2 segundos
Chaturanga
Chaturanga
2 segundos
Cobra
Cobra
2 segundos
Downward Facing Dog
Downward Facing Dog
2 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Deep Breathing
2 segundos

Conjunto 9: 1 rodada
Rest
Rest
10 segundos
Walking Lunges
Walking Lunges
50 segundos
Left lunge
Left Assisted Lunges
50 segundos
Walking Lunges
Walking Lunges
50 segundos
Right lunge
Right Assisted Lunges
50 segundos
Rest
Rest
10 segundos

Conjunto 10: 4 rodadas
Standing Deep Breathing
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Plank
Plank
2 segundos
Chaturanga
Chaturanga
2 segundos
Cobra
Cobra
2 segundos
Downward Facing Dog
Downward Facing Dog
2 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Deep Breathing
2 segundos

Conjunto 11: 1 rodada
Rest
Rest
10 segundos
Side Plank Dips
Side Plank Dips
50 segundos
Child's Pose
Child's Pose
20 segundos
Right Side Plank
Right Side Plank
50 segundos
Child's Pose
Child's Pose
30 segundos
Left Side Plank Dips
Left Side Plank Dips
50 segundos
Child's Pose
Child's Pose
20 segundos
Left Side Plank
Left Side Plank
50 segundos
Child's Pose
Child's Pose
20 segundos

Conjunto 12: 4 rodadas
Standing Deep Breathing
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Plank
Plank
2 segundos
Chaturanga
Chaturanga
2 segundos
Cobra
Cobra
2 segundos
Downward Facing Dog
Downward Facing Dog
2 segundos
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 segundos
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Chair Pose
Chair Pose
2 segundos
Standing Forward Bend
Standing Forward Bend
2 segundos
Standing Back Bend
Standing Back Bend
2 segundos
Standing Deep Breathing
2 segundos

Conjunto 13: 1 rodada
Seated Leg Stretch
Seated Leg Stretch
3 minutos
Basic Yogic Breath
Basic Yogic Breath
1 minuto

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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