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Treino Moderado

Body Works

Moderado   47 minutos

Áreas Alvo: Lower Body

Equipamento: No Equipment

James Cummings
 		    Adicionado Por James Cummings
Body Works
Tags
Treinos com Peso Corporal Treinos para a Parte Inferior do Corpo Treinos sem Equipamento

Exercises

Conjunto 1: 1 rodada
Cross Jacks
Cross Jacks
1 minuto
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
1 minuto
Over Over Unders
Over Over Unders
1 minuto
The Heisman
The Heisman
1 minuto
Rest
Rest
15 segundos
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
45 segundos
Rest
Rest
15 segundos
Rotating Lunges
Rotating Lunges
1 minuto
Basketball Shots
Basketball Shots
1 minuto
Jumping Jacks
Jumping Jacks
1 minuto
Rest
Rest
15 segundos
Plank with Toe Taps
Plank with Toe Taps
45 segundos
Rest
Rest
15 segundos
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuto
Knees to Elbows
Knees to Elbows
1 minuto
Rest
Rest
15 segundos
Walking Lunges
Walking Lunges
1 minuto
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuto
Rest
Rest
2 minutos

Conjunto 2: 1 rodada
Cross Jacks
Cross Jacks
1 minuto
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
1 minuto
Over Over Unders
Over Over Unders
1 minuto
The Heisman
The Heisman
1 minuto
Rest
Rest
15 segundos
Tricep Push-Ups
Tricep Push-Ups
45 segundos
Rest
Rest
15 segundos
Reverse Lunges
Reverse Lunges
1 minuto
Basketball Shots
Basketball Shots
1 minuto
Jumping Jacks
Jumping Jacks
1 minuto
Rest
Rest
15 segundos
Plank
Plank
45 segundos
Rest
Rest
15 segundos
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuto
Knees to Elbows
Knees to Elbows
1 minuto
Rest
Rest
15 segundos
Walking Lunges
Walking Lunges
1 minuto
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuto
Rest
Rest
2 minutos

Conjunto 3: 1 rodada
Cross Jacks
Cross Jacks
45 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
1 minuto
Over Over Unders
Over Over Unders
1 minuto
The Heisman
The Heisman
1 minuto
Rest
Rest
15 segundos
Plank with Toe Taps
Plank with Toe Taps
45 segundos
Rest
Rest
15 segundos
Rotating Lunges
Rotating Lunges
1 minuto
Basketball Shots
Basketball Shots
1 minuto
Jumping Jacks
Jumping Jacks
1 minuto
Rest
Rest
15 segundos
Plank
Plank
45 segundos
Rest
Rest
15 segundos
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuto
Knees to Elbows
Knees to Elbows
1 minuto
Rest
Rest
15 segundos
Walking Lunges
Walking Lunges
1 minuto
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuto
Rest
Rest
2 minutos

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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