Allenamento per Principianti Gratuito

Smooth Move!

Principiante Duration 23 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat, Dumbbells

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri

Descrizione

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Set 1: 1 round

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 secondi

Right Half Side Plank

Right Half Side Plank

30 secondi

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 secondi

Left Half Side Plank

Left Half Side Plank

30 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 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.

20 secondi

30 secondi

30 secondi

Set 2: 1 round

Lunges with Knee Lifts

Lunges with Knee Lifts

45 secondi

30 secondi

Set 3: 2 round

Keep your chin up, shoulders down, and back straight as you perform the squat.

Pesi: Leggero

Dumbbell Squats

1 minuto

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Pesi: Leggero

Dumbbell Bent Over Rows

1 minuto

Dumbbell Side Lunges with Hammer Curls

Pesi: Leggero

Dumbbell Side Lunges with Hammer Curls

1 minuto

15 secondi

Set 4: 1 round

Jump out, spreading your legs and snapping your arms to the sides.

45 secondi

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

40 secondi

Set 5: 2 round

1 minuto

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuto

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuto

1 minuto

1 minuto

Workout Discussion

13 May

It was cool! Thank you!

28 Mar

Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.

26 Feb

I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!

03 Feb

About 200

25 Aug

Broke a nice sweat!

Appare in

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ 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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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