Allenamento Moderato Gratuito

Winter Workout Land

Moderato Duration 18 minuti

Aree target: Full Body

Attrezzatura: Exercise Mat

Tag

Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero

Descrizione

This workout will get the blood flowing and keep those hands and feet nice and toasty this winter. There is no equipment needed for this full body workout. We hope you enjoy walking in this 'Winter Workout Land'.

Exercises

Set 1: 1 round

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

Bird Dog

30 secondi

Then drop your head, round your spine and arch your back. Repeat.

Cat Cow

30 secondi

Sit Throughs

45 secondi

Lying Scorpions

Lying Scorpions

30 secondi

Cross Leg Obliques

Cross Leg Obliques

45 secondi

Stand or sit tall with your arms in front, palms facing each other.

Transition

10 secondi

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

30 secondi

Rest

15 secondi

Set 2: 1 round

Rotating Lunges

Rotating Lunges

1 minuto

Rest

10 secondi

Star Push-ups

1 minuto

Rest

10 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 secondi

Lunge with Side Tilt Rotations

Lunge with Side Tilt Rotations

1 minuto

Rest

10 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minuto

Rest

10 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 secondi

Reverse Lunge to Right Side Lunge

Reverse Lunge to Right Side Lunge

40 secondi

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

40 secondi

Rest

10 secondi

Push-Up Bird Dog

Push-Up Bird Dog

1 minuto

Rest

10 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

30 secondi

Rest

15 secondi

Set 3: 1 round

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

45 secondi

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

Floor Bridge

45 secondi

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

45 secondi

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

45 secondi

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

45 secondi

Reverse Elbow Plank

Reverse Elbow Plank

45 secondi

Appare in

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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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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