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Marlene Frau » Trainingstagebuch

01:02:00 Std.

Lower Body Bodyweight

Krafttraining

Trainingsbemerkung


Pilates Abs, Butt and Thigh Workout - Pilates Workout for Lower Body & Core

Workout Structure:
Two Groups of Movements
10-12 Repetitions Each
1 Set Per Exercise

Equipment:
Exercise Mat (optional)

Warm Up/Cool Down:
Both Included

Warm Up: 30 Seconds each
Toe Touch with Reach
Staggered Toe Touch L (straight leg lunge w reach)
Staggered Toe Touch R
Wide Toe Touch with Side Lunge
Warrior L
Warrior R
Walk Down
Push Up
Up Dog to Down Dog
Bow with Rear Arm Stretch

Printable Pilates Workout:
Group One
Toe Taps
Chasing Toe Taps
Toe Taps from Table Top
Double Toe Taps
Supine Leg Extensions
Double Leg Drop
Rest
Slow Swimmer
Swimmer
Fast Swimmer
Back Bow
Breaststroke
Heel Taps
Double Leg Lifts

Group Two
Leg Pulse
Double Leg Pulse
Side Leg Raise L (Toe Down)
Side Leg Raise L (Toe Forward)
Side Leg Raise L (Toe Up)
Leg Raise + Extension L
Inside Thigh Raise + Pulse L
Side Leg Raise R (Toe Down)
Side Leg Raise R (Toe Forward)
Side Leg Raise R (Toe Up)
Leg Raise + Extension R
Inside Thigh Raise + Pulse R
Rest
Hip Raise
Hip Raise Single L
Hip Raise Single R
Kneeling Leg Raise L (Straight Leg)
Kneeling Leg Raise L (Knee Bent)
Kneeling Leg Pulse L
Kneeling Leg Raise R (Straight Leg)
Kneeling Leg Raise R (Knee Bent)
Kneeling Leg Pulse R

Cool Down: Roughly 30 seconds each
Single Leg Toe Touch and Torso Stretch L
Single Leg Toe Touch and Torso Stretch R
Butterfly
Hip Stretch
Torso Rotation L
Torso Rotation R
Deep Glute L
Deep Glute R
Cobra
Child’s Pose/Shell

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