Bikini Beach Body #10 – Zadnjica & Noge (Booty & Legs)

Ta vadba je osredotocena na oblikovanje zadnjice in nog. Pred nami je 10 razlicnih vaj, ki jih bomo izvajali v intervalu 15\45 sekund. Za ta trening ne potrebujes nobene opreme, priporocljiv pa je Booty Band. Lahko uporabis tudi plastenko ali dve za dodatno tezo.

Najprej se ogrej in potem gremo v akcijo.

TRENING:

  1. Curtsey izpadni korak + Pocep
  2. Mrtvi dvig na eni nogi (leva stran)
  3. Mrtvi dvig na eni nogit (desna stran)
  4. Lateralni izpadni korak v poskoku
  5. Dobro jutro
  6. Izteg noge nazaj v kotu 45 stopinj
  7. Pocep v pulzu 3x + poskok
  8. Potisk noge vstran (3x leva noga + 3x desna noga)
  9. Most + Dvig noge (leva noga)
  10. Most + Dvig noge (desna noga)

FOKUS: ZADNJICA & NOGE

STIL: INTERVALNI TRENING

TIMER: Sekundni interval, 15/45 x 10

CAS: 10 min

OPREMA: PODLOGA, BOOTY BAND

*****

This workout is focused on Booty & Legs. We will do 10 different exercises with intervals 15/45 sec. You can repeat this workout 2-3x for a full daily workout or use this workout as your Booty Burn out.

Now do a quick warm up and let’s do this together.

Workout starts at: 4:19

Workout Breakdown:

  1. Curtsey Lunge to Squat
  2. One Leg DeadLift (L)
  3. One Leg DeadLift (R)
  4. Side Jump Lunges
  5. Good Morning
  6. Squat 45 Degrees Back Lunge (alternating)
  7. Squat Pulse 3x + Squat Jump
  8. Standing Side Leg Lift Pulse 3x (alternating legs)
  9. One Leg Lift Bridge (L)
  10. One Leg Lift Bridge (R)

Workout Style: Interval Training

Timer: 15/45 x 1-3x

Equipment Needed: 

  • Booty Band
  • Exercise Mat

Cool Down & Stretching

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