Allenamento per Principianti

Warm It Up

Principiante Duration 14 minuti

Aree target: Lower Body

Attrezzatura: Box / Step, Chair, Exercise Mat

Aggiunto da Emma Medina

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con Box o Step Allenamenti con Sedia

Descrizione

Get your muscles moving and your blood pumping with this quick total body warm up routine. Let's get sweating!

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

40 secondi

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

30 secondi

Repeat and flow through the movement.

Big Forward Arm Circles

30 secondi

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 secondi

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

40 secondi

Elbow To Knee Twists

Elbow To Knee Twists

40 secondi

1 minuto

30 secondi

Cross Knees to Elbows

Cross Knees to Elbows

40 secondi

Hamstring Kickbacks

Hamstring Kickbacks

1 minuto

Transition

5 secondi

Set 2: 1 round

Bird Dog

45 secondi

Kneeling Right Side Plank

Kneeling Right Side Plank

30 secondi

Right Lying Clams

Right Lying Clams

30 secondi

Left Lying Clams

Left Lying Clams

30 secondi

Kneeling Left Side Plank

Kneeling Left Side Plank

30 secondi

90-90 Crunch Taps

90-90 Crunch Taps

50 secondi

Transition

10 secondi

Set 3: 1 round

Stretch your arms overhead with palms on the ground.

30 secondi

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minuto

Pretzel Stretches

Pretzel Stretches

1 minuto

Lying Spinal Twist

Lying Spinal Twist

1 minuto

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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.

Ultra Fitness Gear Plyo Box

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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Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero