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Видео на тему: Тренировки - видео

Tempo training back and biceps! Training your back brings many benefits; including reduced risk of injury that comes from strengthening the back, particularly the lower back. With bent over rows etc that work the erector spines muscles as well as stability from the core help towards a stronger core and lower back. Training the back also provides balance on the upper body as when training chest, this prevents the chest muscles becoming tight over time and will ‘open up’ the chest & improve posture. Not to mention the workload on those biceps during back specific exercises too! We will also include some bicep specific exercises towards the end of the workout but they will be working hard throughout! For this upper body workout you will need a pair of dumbbells and your mat. If you have a heavier dumbbell or one kettlebell, you can absolutely use it today for the rows! The dumbbell I am using for your reference is 17.5 kg. I also use 2 x 8kg each on the biceps! The timer will be on for 40 seconds each per exercise with 20 seconds rest in between! Each exercise will be performed for 2 sets only! But if it is single side work (such as single arm row), we will perform 2 sets per side! SINGLE ARM ROW (PAUSE AT TOP) SWITCH! SWITCH! SWITCH! SINGLE ARM ROW (SLOW ECCENTRIC) SWITCH! SWITCH! SWITCH! LANDMINE ROW (PAUSE AT TOP) LANDMINE ROW (PAUSE AT TOP) LANDMINE ROW (SLOW CONCENTRIC) LANDMINE ROW (SLOW CONCENTRIC) PULLOVER (SLOW ECCENTRIC) PULLOVER (SLOW ECCENTRIC) PULLOVER (PAUSE AT BOTTOM) PULLOVER (PAUSE AT BOTTOM) X1 ARM SUPINE ROW (PAUSE AT TOP) SWITCH! SWITCH! SWITCH! DEADSTOP ROW SWITCH! SWITCH! SWITCH! HAMMER CURLS (PAUSE AT TOP) HAMMER CURLS (PAUSE AT TOP) PALMS UP CURL (SLOW CONCENTRIC) PALMS UP CURL (SLOW CONCENTRIC) WIDE CURLS (SLOW ECCENTRIC) WIDE CURLS (SLOW ECCENTRIC) HAMMER CURLS (SLOW ECCENTRIC) HAMMER CURLS (SLOW ECCENTRIC) Finisher: 20/20/20 (Curl at 1/2 way!) WIDE CURL HOLDHAMMER CURL HOLDPALMS UP HOLD The finisher had me! Even one curl became a struggle!! What a way to finish! I hope you feel AMAZING after this.. I sure do!!TEMPO LEG DAY… we will turn up the heat in this workout! Every muscle in the lower body will be worked today! Slow pace, full range of motion and a focus on perfect form! Time under tension is high today with slow tempo, holds and pausing included today! The dumbbells I am using for your reference are 15kg each! Depending on the weight you have access to, also your energy levels you may wish to use 2 dumbbells where I use x1! Or vice versus, use 1 dumbbell when I use 2! The timer will be on for a majority of work 40 seconds with 20 seconds rest! During the CALVES portion, there will be holds performed within the 20 second rest period! HEEL ELEVATED SQUAT (slow eccentric) HEEL ELEVATED SQUAT (slow concentric) LUNGES (pause at bottom) LUNGES (slow eccentric) RDLs (slow eccentric) RDLs (pause at bottom) CALVES SEQUENCE! (40/20/40/20/40/20…) X1 LEG - HOLD - FULL RANGE - HOLD! OPPOSITE - HOLD - FULL RANGE - HOLD! BOTH CALVES FULL RANGE - HOLD - FULL RANGE! HEEL ELEVATED SQUAT (pause at bottom) HEEL ELEVATED SQUAT (hold 1/2 way point!) FORWARD LEAN LUNGE (slow eccentric) FORWARD LEAN LUNGE (hold, step on beep)! BULGARIAN LUNGE (slow eccentric) BULGARIAN LUNGE (slow concentric) B/W BULGARIAN LUNGE (pause at bottom) B/W BULGARIAN LUNGE (hold!) Finisher: BODYWEIGHT ONLY! HEEL ELEVATED SQUATS X1 SLOW LOWER! (40 seconds) FULL RANGE! (20 seconds) X1 SLOW RISE! (40 seconds) 1/2 REPS! (20 seconds) I felt like this finisher was one of the most challenging I have ever done! Wow! I am sure you will agree! Leg day let’s go!!!Shoulders, triceps and chest are all challenged today! A combination of compound exercises to recruit various muscles and isolation exercises to really target the triceps… all with tempo variations, encouraging muscle growth (hypertrophy)! It will require focus and control throughout! The timer will be on for 40 seconds each exercise with 20 seconds rest inbetween! Each exercise will be performed for 3 sets! For this upper body workout you will need a pair of dumbbells and your mat! The dumbbells I am using for your reference are 17.5kg each and 9kg each. CHEST PRESS (slow eccentric) DEADSTOP CHEST PRESS FLYES (slow eccentric) FLYES (slow concentric) SKULLCRUSHER (pause at bottom) DEADSTOP DIAMOND PRESS TRICEP PUSH UP (pause at bottom) X1 ARM ARNOLD PRESS (slow eccentric) SWITCH! SWITCH! SWITCH! DIAGONAL PRESS (pause at top) FRONTAL RAISE (slow eccentric) Finisher 2 minutes of tricep press!! Yes! 2 minute flat out tricep burnout to finish! I hope you feel the your strength involved within this workout, particularly your ability to control those slow movements!Move with Nicole - 40 MIN PILATES YOGA WORKOUT || Full Body Stretch & Strengthen Hope you feel both strong and relaxed after this Pilates Yoga Fusion Workout!20 MINUTE TABATA WORKOUT ｜ No Equipment ｜ No Jumping ｜ No Repeats (w⧸ fitness__kaykay) #tabataFitness Blender - Six Pack Burn Out - Intense Abs WorkoutStretch and strengthen your hips with this 30 Minute Yoga Pilates Fusion Workout. 😊Hey team #everydaywarrior, Here we go: 45 Min Upper Body Push Pull Workout with Weights.💪🏼 This workout effectively strengthens the chest, shoulders, back, and arms, promoting balanced muscle development and preventing injuries. The variety of movements keeps it engaging while boosting overall strength 💥 Are you ready, team? Let's motivate each other and harness this energy 💫 Win your day and earn your sweatiest smiles! ☺️💦 Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 45 Min + warm up & cool down on top ▸ equipment: pair of dumbbells (I am using 2x 5kg and 2x 10kg for your reference), a mat is recommended ▸ muscles worked: upper body + core W O R K O U T - D E T A I L S: 00:00 - 01:00 | intro 01:17 - 06:47 | warm up 30 sec each 07:14 - 51:29 | workout 40 | 15 sec off 52:03 - 55:03 | finisher 60 sec each 55:24 - 59:35 | cool down | 30 sec each All the Love. All the Energy.плейлист с kaykay https://rutube.ru/plst/604061/Welcome to our "30 Minute Steps Walking Workout for A Flat Stomach and Slim Waist" video! This workout is designed to help you burn calories, reduce belly fat, and achieve a slimmer waist—all from the comfort of your home. With easy-to-follow steps, this routine is perfect for all fitness levels.Hello everyone! Wanting to add definition and shape to your shoulders? Grab your band and lets work each part of the shoulders! All you will need for this resistance band shoulder workout is a mat and a long band. The exercises are performed for 40 seconds each with 20 seconds rest and we will perform 3 sets of each exercise. The exercises are as follows: PRESS IN AND OUT HOLD OPP PRESS (switch at 20 secs) PRESS PALMS FACING ARNOLD PRESS FRONTAL RAISE (all same side) FRONTAL RAISE (opposite side) UPRIGHT ROW REAR DELT FLY LATERAL RAISES (switch at 20 secs) For a finisher, just to make sure we have completely exhausted the muscles! 😉 40 seconds FRONTAL RAISES 40 seconds LATERAL RAISES (switch at 20 seconds) Please use the 20 seconds in between to manoeuvre your band to suitable resistance so that you can reach full range of movement. Take your time and control the eccentric move when lowering. Your core should be braced throughout. Enjoy the pump!Hope you enjoy this 30 Minute Full Body Pilates Workout for Beginners. This is a level 2 Beginners class, perfect to help you transition into the moderate/intermediate classes. 😊Hey Team #everydaywarrior, are you ready to smash a new 30 MIN HIGH INTENSITY WORKOUT? 🔥💦 Don't get fooled, it's perfect for summer vibes - and it's definitely sweaty and fun. Hope you are enjoying the sunny Greek 🇬🇷 Vibes! Burn Calories, get your heart all pumping and lets's have fun while sweating! Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 30 Min + warm up & cool down on top ▸ equipment: none, a mat is recommended ▸ muscles worked: full body W O R K O U T - D E T A I L S: 00:00 - 00:55 | intro 00:57 - 04:04 | warm up 30 sec each 04:07 - 34:29 | workout 30 sec | 13 sec rest 34:39 - 37:50 | cool down 30 sec each All the Love. All the Energy.Full Body Kettlebell Workout - 15 Minutes to work your entire body with 1 kettlebell! We will perform each of the following kettlebell exercises for 30 seconds, followed immediately by 30 seconds kettlebell swing then rest for 30 seconds! GOBLET SQUAT ALTERNATING LUNGE PASS UNDERS UNEVEN LUNGE UNEVEN LUNGE (opposite leg) ROMANIAN DEADLIFT BENT OVER ROW BENT OVER ROW (switch arm) OVERHEAD PRESS UPRIGHT ROW TRICEP PRESS All super-setted with KETTLEBELL SWINGS! With the kettlebell swings, here are afew simple tips so that you gain the most out of this move: Feet shoulder width or slightly wider and toes slightly facing outwards Hinge are hips whilst keeping back flat and chest open Your upper body ie. arms should not be assisting the lift Drive through and squeeze glutes. You will need a mat and something to lean against ie. chair for bent over rows! You can use 1 kettlebell or 2 depending on the weight! I am using 16kg for your reference. Please ensure you warm up prior to beginning this kettlebell workout. I hope you all enjoy this workout!!Hey Team #everydaywarrior, It’s time for a NEW 40 MIN PILATES + FUNCTIONAL STRENGTH SESSION 🤸🏼 The perfect combo of control, strength, and power! 🔥 We’re mixing weighted exercises with bodyweight exercises to engage your muscles from all angles. This low-impact workout is easy on the joints but intense where it counts! 😮💨 Expect to build deep core strength, improve stability, and boost your overall mobility – all while getting stronger and more resilient. ✨ No matter your level, you can progress at your own pace. Let’s move with intention and feel unstoppable together! 🫶🏼 Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 40 Min + warm up & cool down on top ▸ equipment: kettlebells (I am using 2x10kg and 2x 5kg for your reference), a mat is recommended ▸ muscles worked: full body W O R K O U T - D E T A I L S: 00:00 - 00:15 | intro 00:18 - 05:24 | warm up 30 sec each 05:54 - 45:32 | workout: 45 | 15 sec off 46:11 - 50:58 | cool down | 30 sec each All the Love. All the Energy.Try this upper body workout at home that will help you lose fat, sculpt and build your upper body muscles!! Our high intensity workout videos help you burn tons of calories, torch fat and build muscle!Hey team #everydawarrior, are you ready for a NEW Lower Body Sesh? 45 MIN QUADS AND GLUTES WORKOUT With Weights. As you highly requested. ❤️🔥 Win your day and earn your sweatiest smiles! ☺️💦 Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. 🤍 ▸ time: 45 Min + warm up & cool down on top ▸ equipment: pair of dumbbells (I am using 2x 12,5 kg for your reference), a mat is recommended ▸ muscles worked: lower body, mainly quads and glutes W O R K O U T - D E T A I L S: 00:00 - 01:52 | intro, my red light therapy: https://www.mitolight.com/ | code: kaykay5 01:53 - 06:09 | warm up 30 sec each 06:22 - 51:19 | workout 40 | 15 sec off 51:29 - 55:52 | cool down | 30 sec each All the Love. All the Energy.Raise your heart rate with this fun 40 Minute Barre & Pilates Cardio Workout using the Mini Ball! Have fun.😊Welcome to this 20-Minute Full Body Pilates Workout for Beginners and all Levels. This Pilates class is designed to strengthen, tone, and stretch your entire body, with no equipment at all. This low-impact workout focuses on core strength, posture, balance, and flexibility. With motivating music and no talking, you can fully connect with your breath and flow at your own pace. Add this quick full-body routine to your daily practice to build consistency and feel your best every day. Enjoy!If you want to challenge yourself, do this 1 hour kickboxing workout. It works all muscle groups. It's perfect for weight loss and it'll also improve your balance and flexibility. Feel free to repeat this workout for a week if you can pull that off. Enjoy the killer 1 hour kickboxing workout for weight loss.