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Treino para Iniciantes

Warm It Up

Iniciante   14 minutos

Áreas Alvo: Lower Body

Equipamento: Box / Step, Chair, Exercise Mat

Emma Medina
 		    Adicionado Por Emma Medina
Warm It Up
Tags
Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Caixa ou Degrau Treinos com Cadeira
Descrição

Get your muscles moving and your blood pumping with this quick total body warm up routine. Let's get sweating!

Exercises

Conjunto 1: 1 rodada
Good Morning Sunshines
Good Morning Sunshines
40 segundos
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 segundos
Repeat and flow through the movement.
Big Forward Arm Circles
30 segundos
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
30 segundos
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
40 segundos
Elbow To Knee Twists
Elbow To Knee Twists
40 segundos
Step-Ups
Step-Ups
1 minuto
Torso Twists
Torso Twists
30 segundos
Cross Knees to Elbows
Cross Knees to Elbows
40 segundos
Hamstring Kickbacks
Hamstring Kickbacks
1 minuto
Transition
Transition
5 segundos

Conjunto 2: 1 rodada
Bird Dog
Bird Dog
45 segundos
Kneeling Right Side Plank
Kneeling Right Side Plank
30 segundos
Right Lying Clams
Right Lying Clams
30 segundos
Left Lying Clams
Left Lying Clams
30 segundos
Kneeling Left Side Plank
Kneeling Left Side Plank
30 segundos
90-90 Crunch Taps
90-90 Crunch Taps
50 segundos
Transition
Transition
10 segundos

Conjunto 3: 1 rodada
Stretch your arms overhead with palms on the ground.
Child's Pose
30 segundos
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuto
Pretzel Stretches
Pretzel Stretches
1 minuto
Lying Spinal Twist
Lying Spinal Twist
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