Beginner Body Boost

Principiante Duration 18 minuti

Aree target: Full Body

Attrezzatura: No Equipment

Tag

Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero Allenamenti senza Attrezzi

Descrizione

Let's hit the ground running with this superb full body workout! You don't need any equipment for this one, however, there are a few floor exercises in the mix so feel free to grab a mat or towel to protect your knees.

Exercises

Set 1: 1 round

T's

40 secondi

❤️ Leggero (Zona 1)

Alternating Side Reaches

40 secondi

Rest

15 secondi

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

❤️ Moderato (Zona 2)

Squats

40 secondi

❤️ Leggero (Zona 1)

High Knee Pulls

40 secondi

Rest

15 secondi

❤️ Moderato (Zona 2)

Arm Pumps

40 secondi

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 secondi

❤️ Moderato (Zona 2)

Side Bends

40 secondi

Rest

30 secondi

Set 2: 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.

❤️ Leggero (Zona 1)

Jog on the Spot

30 secondi

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.

❤️ Leggero (Zona 1)

Jumping Jacks

30 secondi

Rest

30 secondi

Set 3: 1 round

20 secondi

20 secondi

40 secondi

40 secondi

20 secondi

Elbow Plank with Leg Lifts

40 secondi

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

40 secondi

Rest

20 secondi

Set 4: 1 round

❤️ Moderato (Zona 2)

Jog on the Spot

30 secondi

❤️ Moderato (Zona 2)

Jumping Jacks

30 secondi

Rest

30 secondi

Set 5: 1 round

20 secondi

20 secondi

40 secondi

40 secondi

20 secondi

Elbow Plank with Leg Lifts

30 secondi

Bird Dog

40 secondi

Rest

20 secondi

Set 6: 1 round

❤️ Moderato (Zona 2)

Jog on the Spot

30 secondi

❤️ Leggero (Zona 1)

Jumping Jacks

25 secondi

Ragdoll Pose

20 secondi

Workout Discussion

30 Jan

Onyeche A.

Great workout for beginners or those of us who have taken an extended break from exercise. Always guaranteed to have me sweating. Seeing results already!

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

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✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.