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Allenamento per Principianti Gratuito

Smooth Move!

Principiante   23 minuti

Aree target: Lower Body

Attrezzatura: Exercise Mat, Dumbbells

Smooth Move!
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.
Elbow Plank
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.
Corpse
20 secondi
Upward Plank
Upward Plank
30 secondi
Walking Squats
Walking Squats
30 secondi

Set 2: 1 round
Lunges with Knee Lifts
Lunges with Knee Lifts
45 secondi
Walking Squats
Walking Squats
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
Rest
Rest
15 secondi

Set 4: 1 round
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
45 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

Set 5: 2 round
Scissor Kicks
Scissor Kicks
1 minuto
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Lying Leg Figure Eights
Lying Leg Figure Eights
1 minuto
Lotus Crunches
Lotus Crunches
1 minuto
Camel
Camel
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

butt & legs
Glutei & Gambe

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Quickdraw Adjustable Dumbbells
Scelta Top per questo Allenamento

Quickdraw Adjustable Dumbbells

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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

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