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Treino Intenso

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Intenso   1 h 11 m

Áreas Alvo: Legs, Glutes, Back

Equipamento: Chair

Marina Sidorina
 		    Adicionado Por Marina Sidorina
Try New
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
Glute Kickbacks
Glute Kickbacks
1 minuto
Glute Kickbacks
Glute Kickbacks
1 minuto
Rolling Back Stretch
Rolling Back Stretch
10 segundos
Basic Yogic Breath
Basic Yogic Breath
4 minutos
Warm-Up Walk
Warm-Up Walk
50 segundos

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

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

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

Conjunto 5: 1 rodada
Rest
Rest
10 segundos
Horse Stance
Horse Stance
1 minuto
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 segundos
Horse Stance
Horse Stance
1 minuto
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 segundos
Chair Squats
Chair Squats
1 minuto
Fold Forward
Fold Forward
10 segundos
Chair Pose
Chair Pose
1 minuto
Rest
Rest
10 segundos

Conjunto 6: 1 rodada
Right Side Plank Dips
Right Side Plank Dips
1 minuto
Child's Pose
Child's Pose
10 segundos
Left Side Plank Dips
Left Side Plank Dips
1 minuto
Child's Pose
Child's Pose
10 segundos
Yoga Side Planks
Yoga Side Planks
1 minuto
Child's Pose
Child's Pose
10 segundos
Yoga Side Planks
Yoga Side Planks
1 minuto
Child's Pose
Child's Pose
20 segundos

Conjunto 7: 2 rodadas
Rest
Rest
10 segundos
Lunges
Lunges
1 minuto
Rest
Rest
10 segundos
Plyo Lunges
Plyo Lunges
1 minuto

Conjunto 8: 1 rodada
Rest
Rest
10 segundos
Elbow Plank
Elbow Plank
2 minutos
Downward Facing Dog
Downward Facing Dog
1 minuto
Rest
Rest
10 segundos
Locust
Locust
1 minuto
Rest
Rest
10 segundos
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Rest
Rest
10 segundos
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Rest
Rest
10 segundos
Garland Pose
Garland Pose
1 minuto
Rest
Rest
10 segundos
Double Leg Kick
Double Leg Kick
1 minuto

Conjunto 9: 1 rodada
Rest
Rest
10 segundos
Boat Pose
Boat Pose
1 minuto
Camel
Camel
1 minuto
Seated Leg Stretch
Seated Leg Stretch
3 minutos
Center Leg Stretch
Center Leg Stretch
1 minuto
Wide Leg Stretches
Wide Leg Stretches
2 minutos
Double Pigeon
Double Pigeon
1 minuto
Double Pigeon
Double Pigeon
1 minuto
Right Legged Pigeon
Right Legged Pigeon
1 minuto
Right Legged Pigeon
Right Legged Pigeon
1 minuto
Crane
Crane
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Shoulderstand
Shoulderstand
1 minuto
Yoga Bridge
Yoga Bridge
1 minuto
Basic Yogic Breath
Basic Yogic Breath
1 minuto
Corpse
Corpse
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