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Treino para Iniciantes

Quattro

Iniciante   2 h 15 m

Áreas Alvo: Lower Body

Equipamento: Wall

Elena Denadai
 		    Adicionado Por Elena Denadai
Quattro
Tags
Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo Treinos na Parede
Descrição

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Conjunto 1: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Child's Pose
Child's Pose
1 minuto
Circular Push-Ups
Circular Push-Ups
1 minuto

Conjunto 2: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Advanced Crow Sequence
Advanced Crow Sequence
1 minuto

Conjunto 3: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Wall Sit
Wall Sit
1 minuto
Reverse Crunches
Reverse Crunches
1 minuto
Right Side Plank Dips
Right Side Plank Dips
1 minuto

Conjunto 4: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Elbows to Hands Plank
Elbows to Hands Plank
1 minuto
Child's Pose
Child's Pose
1 minuto

Conjunto 5: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Plank
Plank
1 minuto

Conjunto 6: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Bird Dog
Bird Dog
1 minuto
90-90 Crunches
90-90 Crunches
1 minuto

Conjunto 7: 1 rodada
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Bicycle in Bridge
Bicycle in Bridge
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Burpees
Burpees
1 minuto

Conjunto 8: 1 rodada
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Bicycle in Bridge
Bicycle in Bridge
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Burpees
Burpees
1 minuto
Bicycle Crunches
Bicycle Crunches
1 minuto
Bicycle Crunches
Bicycle Crunches
1 minuto

Conjunto 9: 1 rodada
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuto
Bicycle in Bridge
Bicycle in Bridge
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Burpees
Burpees
1 minuto
Clams
Clams
1 minuto
Elbow Plank
Elbow Plank
1 minuto

Conjunto 10: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Russian Twists
Russian Twists
1 minuto
Push-Ups
Push-Ups
1 minuto
Wall Sit
Wall Sit
1 minuto
Wall Sit
Wall Sit
1 minuto

Conjunto 11: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto

Conjunto 12: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto

Conjunto 13: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto

Conjunto 14: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto

Conjunto 15: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto

Conjunto 16: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto
Squats
Squats
1 minuto
Push-Ups
Push-Ups
1 minuto
Russian Twists
Russian Twists
1 minuto
Wall Sit
Wall Sit
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto

Conjunto 17: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Body Circles
Body Circles
1 minuto

Conjunto 18: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Body Circles
Body Circles
1 minuto

Conjunto 19: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Body Circles
Body Circles
1 minuto

Conjunto 20: 1 rodada
Ankle Grabbers
Ankle Grabbers
1 minuto
Ankle Grabbers
Ankle Grabbers
1 minuto
Bent Knee Twists
Bent Knee Twists
1 minuto
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Hot Style Chair Pose
Hot Style Chair Pose
1 minuto
Body Circles
Body Circles
1 minuto

Conjunto 21: 1 rodada
Bicycle Crunches
Bicycle Crunches
1 minuto

Conjunto 22: 1 rodada
Bicycle Crunches
Bicycle Crunches
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