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:
- Curtsey izpadni korak + Pocep
- Mrtvi dvig na eni nogi (leva stran)
- Mrtvi dvig na eni nogit (desna stran)
- Lateralni izpadni korak v poskoku
- Dobro jutro
- Izteg noge nazaj v kotu 45 stopinj
- Pocep v pulzu 3x + poskok
- Potisk noge vstran (3x leva noga + 3x desna noga)
- Most + Dvig noge (leva noga)
- 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
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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:
- Curtsey Lunge to Squat
- One Leg DeadLift (L)
- One Leg DeadLift (R)
- Side Jump Lunges
- Good Morning
- Squat 45 Degrees Back Lunge (alternating)
- Squat Pulse 3x + Squat Jump
- Standing Side Leg Lift Pulse 3x (alternating legs)
- One Leg Lift Bridge (L)
- One Leg Lift Bridge (R)
Workout Style: Interval Training
Timer: 15/45 x 1-3x
Equipment Needed:
- Booty Band
- Exercise Mat