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Intensives Training

Smoke Session

Intensiv   30 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Hinzugefügt von Personal Trainer Frank 🇺🇸 🇩🇪
Smoke Session
Tags
Körpergewicht Trainings Unterkörper Trainings
Beschreibung

This is a mix of new and old school. An army smoke session (Physical Training) with a little bit of stretchy muscle love. This will do wonders for your mid section!

Exercises

Satz 1: 1 Runde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 Min 30 Sek
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minute
The Heisman Shuffle
The Heisman Shuffle
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Rest
Rest
30 seconds
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
1 minute

Satz 2: 1 Runde
Jab Cross Hook Elbow Left
❤️ Mäßig (Zone 2)
Jab Cross Hook Elbow Left
1 minute
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minute
Upper Cuts
❤️ Mäßig (Zone 2)
Upper Cuts
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Elbow Strike, Knee Strike
❤️ Mäßig (Zone 2)
Elbow Strike, Knee Strike
1 minute
Front Kicks
Front Kicks
1 minute
Rest
Rest
1 minute

Satz 3: 1 Runde
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
30 seconds
Rest
Rest
15 seconds
Leg Raises
Leg Raises
30 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 seconds
Rest
Rest
15 seconds
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
10 seconds
Frog Crunches
Frog Crunches
1 minute
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Bent Knee Twists
Bent Knee Twists
1 minute
Rest
Rest
1 minute

Satz 4: 1 Runde
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
15 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
15 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 seconds
Reverse Table Top
Reverse Table Top
30 seconds
Rest
Rest
1 minute

Satz 5: 1 Runde
Double Pigeon
Double Pigeon
1 minute
Wide Left Leg Stretch
Wide Left Leg Stretch
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Leg Crossover Stretches
Leg Crossover Stretches
1 minute
Firm your shoulder blades against your back for maximum effect.
Cobra
30 seconds
Prone Savasana
Prone Savasana
1 minute

Workout Discussion

20 Sep
Excellent work Frank! Hope you are enjoying your weekend! 💥👍🥳🥰🥳
19 Sep
Gotta flex tha guns Unc!💪🏽💥
19 Sep
I see a lot of smoke around you Frank💪👏

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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