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Allenamento Moderato Gratuito

Flex & Twist Workshop

Moderato   35 minuti

Aree target: Yoga, Lower Body

Attrezzatura: Exercise Mat

Flex & Twist Workshop
Tag
Allenamenti con Peso Corporeo Allenamenti di Yoga
Descrizione

This is a flexibility and twisting workshop inspired by yoga moves. Attempt this if you are already familiar with common yoga poses and want to focus on going deeper in your practice with advanced movements. Listen to your body. Pause in Child's Pose at any time.

Exercises

Set 1: 1 round
Basic Sun Salutation
Basic Sun Salutation
50 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
20 secondi
Advanced Sun Salutation
Advanced Sun Salutation
1 minuto
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 secondi

Set 2: 1 round
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
15 secondi
Right Downward Dog Scorpion
Right Downward Dog Scorpion
20 secondi
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
15 secondi
Left Downward Dog Scorpion
Left Downward Dog Scorpion
20 secondi
Dolphin Dog
Dolphin Dog
40 secondi
Right Flipped Dog
Right Flipped Dog
10 secondi
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
15 secondi
Left Flipped Dog
Left Flipped Dog
10 secondi
Stretch your arms overhead with palms on the ground.
Child's Pose
30 secondi

Set 3: 1 round
Upward Salute
Upward Salute
30 secondi
Right Half-Bound Side Angle
Right Half-Bound Side Angle
40 secondi
Right Bound Side Angle
Right Bound Side Angle
30 secondi
Left Half-Bound Side Angle
Left Half-Bound Side Angle
40 secondi
Left Bound Side Angle
Left Bound Side Angle
30 secondi
Upward Facing Dog
Upward Facing Dog
15 secondi
Quad Stretch in Right Twisting Low Lunge
Quad Stretch in Right Twisting Low Lunge
25 secondi
Quad Stretch in Left Twisting Low Lunge
Quad Stretch in Left Twisting Low Lunge
25 secondi

Set 4: 1 round
Standing Crescent Moon Pose
Standing Crescent Moon Pose
20 secondi
Eagle Pose
Eagle Pose
20 secondi
Right Twisted Chair Pose
Right Twisted Chair Pose
25 secondi
Standing Forward Bend
Standing Forward Bend
25 secondi
Left Twisted Chair Pose
Left Twisted Chair Pose
25 secondi
Wide Leg Forward Bend
Wide Leg Forward Bend
30 secondi
Same Angle Pose
Same Angle Pose
30 secondi
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
20 secondi
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 secondi

Set 5: 1 round
Ragdoll Pose
Ragdoll Pose
20 secondi
Right Extended Hand-To-Big-Toe Sequence
Right Extended Hand-To-Big-Toe Sequence
40 secondi
Mountain Pose with Prayer Hands
Mountain Pose with Prayer Hands
20 secondi
Left Extended Hand-To-Big-Toe Sequence
Left Extended Hand-To-Big-Toe Sequence
40 secondi
Big Toe Forward Bend
Big Toe Forward Bend
20 secondi

Set 6: 1 round
Right Pike Side Twists
Right Pike Side Twists
50 secondi
Right Twisting Scissors
Right Twisting Scissors
25 secondi
Modified Chaturanga
Modified Chaturanga
15 secondi
Left Pike Side Twists
Left Pike Side Twists
50 secondi
Left Twisting Scissors
Left Twisting Scissors
25 secondi
Modified Chaturanga
Modified Chaturanga
15 secondi

Set 7: 1 round
Right Half Pigeon
Right Half Pigeon
30 secondi
Right Pigeon Leg
Right Pigeon Leg
30 secondi
Thunderbolt Pose
Thunderbolt Pose
25 secondi
Left Half Pigeon
Left Half Pigeon
30 secondi
Left Pigeon Leg
Left Pigeon Leg
30 secondi
Stretch your arms overhead with palms on the ground.
Child's Pose
30 secondi
Advanced Right Lizard
Advanced Right Lizard
35 secondi
Turbo Dog Variation
Turbo Dog Variation
25 secondi
Advanced Left Lizard
Advanced Left Lizard
35 secondi
Child's Pose with Reverse Prayer
Child's Pose with Reverse Prayer
30 secondi

Set 8: 1 round
Hero Pose
Hero Pose
30 secondi
Pilates Right Leg Climbs
Pilates Right Leg Climbs
25 secondi
Pilates Left Leg Climbs
Pilates Left Leg Climbs
25 secondi
Heron Pose
Heron Pose
1 min 15 sec
Simple Seated Twist
Simple Seated Twist
20 secondi
Matsyendra's Twist
Matsyendra's Twist
1 minuto
Seated Archer
Seated Archer
45 secondi
Right Rockstar
Right Rockstar
25 secondi
Left Rockstar
Left Rockstar
25 secondi
Seated Eagle Arms
Seated Eagle Arms
40 secondi
Right Sundial
Right Sundial
25 secondi
Left Sundial
Left Sundial
25 secondi
Seated Forward Bend
Seated Forward Bend
20 secondi
Supine Butterfly
Supine Butterfly
40 secondi
Pretzel Stretches
Pretzel Stretches
40 secondi
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minuto
Modified Happy Baby
Modified Happy Baby
40 secondi
Fish Pose
Fish Pose
35 secondi
Right Reclined Hand to Big Toe Variation
Right Reclined Hand to Big Toe Variation
20 secondi
Left Reclined Hand to Big Toe Variation
Left Reclined Hand to Big Toe Variation
20 secondi
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 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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In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

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Creato dalla Comunità

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cardio

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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