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Allenamento Moderato

Quick Pop ⭐️

Moderato   20 minuti

Aree target: Legs

Thandi Cooke
 		    Aggiunto da Thandi Cooke
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Allenamenti per le Gambe

Exercises

Set 1: 1 round
Jog on the Spot
Jog on the Spot
15 secondi
Rest
Rest
10 secondi

Set 2: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi

Set 3: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi

Set 4: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 5: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi

Set 6: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 7: 1 round
90-90 Crunch Taps
90-90 Crunch Taps
10 secondi
Rest
Rest
5 secondi
Ab Chop Ups
Ab Chop Ups
10 secondi
Rest
Rest
5 secondi
Ab Choppers
Ab Choppers
10 secondi
Rest
Rest
5 secondi

Set 8: 1 round
90-90 Crunch Taps
90-90 Crunch Taps
10 secondi
Rest
Rest
5 secondi
Ab Chop Ups
Ab Chop Ups
10 secondi
Rest
Rest
5 secondi
Ab Choppers
Ab Choppers
10 secondi
Rest
Rest
5 secondi

Set 9: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi

Set 10: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 11: 1 round
Push-Ups
Push-Ups
10 secondi
Rest
Rest
10 secondi
Plank
Plank
10 secondi
Rest
Rest
10 secondi

Set 12: 1 round
Push-Ups
Push-Ups
10 secondi
Rest
Rest
10 secondi
Plank
Plank
10 secondi
Rest
Rest
10 secondi

Set 13: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 14: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 15: 1 round
Cobra
Cobra
10 secondi
Rest
Rest
5 secondi
Alternating Side Planks
Alternating Side Planks
10 secondi
Rest
Rest
5 secondi
Flying Supermans
Flying Supermans
10 secondi
Rest
Rest
10 secondi

Set 16: 1 round
Cobra
Cobra
10 secondi
Rest
Rest
5 secondi
Alternating Side Planks
Alternating Side Planks
10 secondi
Rest
Rest
5 secondi
Flying Supermans
Flying Supermans
10 secondi
Rest
Rest
10 secondi

Set 17: 1 round
Cobra
Cobra
10 secondi
Rest
Rest
5 secondi
Alternating Side Planks
Alternating Side Planks
10 secondi
Rest
Rest
5 secondi
Flying Supermans
Flying Supermans
10 secondi
Rest
Rest
10 secondi

Set 18: 1 round
Jumping Jacks
Jumping Jacks
5 secondi
Knees to Elbows
Knees to Elbows
5 secondi
Jumping Lunges
Jumping Lunges
5 secondi
Side to Side Hops
Side to Side Hops
5 secondi
Forward Backward Hops
Forward Backward Hops
5 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Clockwise Four Square Hops
Clockwise Four Square Hops
10 secondi
Jog on the Spot
Jog on the Spot
5 secondi
Rest
Rest
10 secondi

Set 19: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondi
Rest
Rest
5 secondi
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondi
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondi
Rest
Rest
10 secondi

Set 20: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondi
Rest
Rest
5 secondi
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondi
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondi
Rest
Rest
10 secondi

Set 21: 1 round
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 secondi
Rest
Rest
5 secondi
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 secondi
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 secondi
Rest
Rest
10 secondi

Set 22: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
10 secondi
Jumping Jacks
Jumping Jacks
10 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
10 secondi
Knees to Elbows
Knees to Elbows
10 secondi
Rest
Rest
10 secondi

Set 23: 1 round
Cross Knees to Elbows
Cross Knees to Elbows
10 secondi
Jumping Jacks
Jumping Jacks
10 secondi
Rest
Rest
10 secondi
Squat Jumps
Squat Jumps
10 secondi
Knees to Elbows
Knees to Elbows
10 secondi
Rest
Rest
10 secondi

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

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community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

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full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis