Get ready to make strength throughout your body With a series of Low impact It goes on to target your body’s head with toe!
There There will be no jump In this workout, but this does not mean that you will not feel the burn! Hold your weight and get ready for some circuits that kill your glutes, back, BI, TRAI and legs and then walk!
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Low effect body statue
Click to expand and see all the workout move details
Equipment: Weighted items, elevated surface
Format: Make each step for the suggested representative/time, repeat the circuit for 3 rounds
Circuit 1:
Squat (8-12)
- Start standing with your feet about the hip distance, the core hangs and holding a weighted object in each hand.
- Handle your core and send back your hips, keep your chest long (not bend forward), return the weight in your heels and keep an eye on the knees to suit your toes.
- Drive through your heels, squeeze your glutes to return to stand.
- Repeat for your maximum representative.
- MOD: Complete this practice only with bodyweight and/or use an elevated surface behind you as you squat to guide your form.
High hypocritical rows (8-12 each side)
- With two weighted objects either between your hands or under your shoulders, hold in your hands, start in a high -plank position with hands on a high surface, stacking the shoulders on your wrist, core hanging, neutral gaze (not above or not) and back flat.
- Hold your right hand weighted object and hang your hips in the ground and core, with your right hand, with your body directly pulling the elbow directly with your body and squeezing the base of your shoulder blade.
- Slowly return your right hand back to the ground and repeat with your left hand.
- Continue the sides in turn for your maximum representative.
- MOD: Leave your knees to a modified plank position and/or perform rows of no weightless objects.
Ass Kickback (8-12)
- Start your wrist, core hanging and in the position of a tabletop with your shoulders standing above the neck and spinal cord.
- Folding your knee, lift your right leg and press your leg towards the roof, while maintaining square hips and a hanging core.
- Use your glute to press your leg directly towards the roof and squeeze on top, keep your back flat and be conscious of not having more and more in an arched lower back.
- Bring back your leg to start and repeat the sides to your maximum representative before switching the sides.
- Alternative: Add a weight to the crease behind your knee to added resistance.
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Circuit 2:
45 degree curl (8-12)
- Start standing with weighted objects in both hands and palms.
- With a hanging core and shoulders, back and bottom (such as they were against a wall), externally rotate your forearms about 45 degrees and bend over the elbow so that curl the weight to the shoulder height.
- With control, lose weight in the initial position. Keep in mind that you are keeping your elbow stable on your ribbacks for the curl period.
- Repeat for your maximum representative.
Romanian deadlifts (8–12)
- Start standing with the distance of the hip of your feet, the core hangs, the shoulder back and down (as you stood against a wall) and weighted objects in each hand.
- Push your hips back and as far as you can move forward while retaining a flat back, bending your knees slightly and keeping weighted objects closer to your calf.
- To come back to come back through your feet, feel your glutes working through this lift, and take care to bend back to the top.
- Repeat for your maximum representative.
Sitting dumbbell extension (8-12)
- Start in a seated position with hanging core and shoulders (such as they were against a wall).
- Hold a weighted object overhead with both hands (or two light -weight items in both hands) so that your arms are directly overhead.
- Slowly lose the weight of your head by bending your elbow, take care not to allow the elbow to flare too much.
- Once your forearm proceeds parallel to the floor, use your triceps so that they can withdraw the weight to the initial position and repeat.
- Your upper weapon should remain in the entire movement so that your elbow is not moving far or back.
- Repeat for your maximum representative.
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