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Allenamento Intenso

Smoke Session

Intenso   30 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Aggiunto da Personal Trainer Frank 🇺🇸 🇩🇪
Smoke Session
Tag
Allenamenti con Peso Corporeo Allenamenti per la Parte Inferiore del Corpo
Descrizione

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

Exercises

Set 1: 1 round
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sec
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuto
The Heisman Shuffle
The Heisman Shuffle
1 minuto
Prisoner Squats
Prisoner Squats
1 minuto
Rest
Rest
30 secondi
1 2 Burpees
1 2 Burpees
1 minuto
Rest
Rest
1 minuto

Set 2: 1 round
Jab Cross Hook Elbow Left
❤️ Moderato (Zona 2)
Jab Cross Hook Elbow Left
1 minuto
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuto
Upper Cuts
❤️ Moderato (Zona 2)
Upper Cuts
1 minuto
Cross Knees to Elbows
Cross Knees to Elbows
1 minuto
Elbow Strike, Knee Strike
❤️ Moderato (Zona 2)
Elbow Strike, Knee Strike
1 minuto
Front Kicks
Front Kicks
1 minuto
Rest
Rest
1 minuto

Set 3: 1 round
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 secondi
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 secondi
Rest
Rest
15 secondi
Leg Raises
Leg Raises
30 secondi
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 secondi
Rest
Rest
15 secondi
Sit-Ups
Sit-Ups
1 minuto
Rest
Rest
10 secondi
Frog Crunches
Frog Crunches
1 minuto
Rest
Rest
10 secondi
Ankle Grabbers
Ankle Grabbers
30 secondi
Bent Knee Twists
Bent Knee Twists
1 minuto
Rest
Rest
1 minuto

Set 4: 1 round
Push-Up and Rotation
Push-Up and Rotation
30 secondi
Rest
Rest
15 secondi
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondi
Rest
Rest
15 secondi
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 secondi
Reverse Table Top
Reverse Table Top
30 secondi
Rest
Rest
1 minuto

Set 5: 1 round
Double Pigeon
Double Pigeon
1 minuto
Wide Left Leg Stretch
Wide Left Leg Stretch
30 secondi
Wide Right Leg Stretch
Wide Right Leg Stretch
30 secondi
Center Leg Stretch
Center Leg Stretch
30 secondi
Leg Crossover Stretches
Leg Crossover Stretches
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
30 secondi
Prone Savasana
Prone Savasana
1 minuto

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

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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.

Mostra di più

Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

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