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Tout le corps 1.1

Shoulder Warm-up · Wrist Flexibility Stretch · Squat (Sky Reach) · Dead Bug · Squat · Low Switch Kicks · Fente Avec Haltères · Plank In+out Marché · Bear Crawl Hold · Plié Pulsion · High Knee Raises · Fente Pulse En Position Basse Avec Haltères · Plank Jack Feets · Élévation Latérale G+d · Squat Jump · Patineur · Fente + Tirage Latéral · Plank Jacks Feet Et In+out En Alternance · Bear Crawl Mini Push-up · Cactus Shoulder Stretch · Quad Stretch (Side-Lying) · Lying Crossover Stretch · Toe Touch Stretch · Child's Pose Lat Stretch · Down Dog With Calf Stretch · Triceps Stretch

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Workout Breakdown

Warmup

1

Shoulder Warm-up - Resistance Band

1 set × 10 reps

2

Wrist Flexibility Stretch

1 set × 10 reps

3

Squat (Sky Reach)

1 set × 10 reps

4

Dead Bug

1 set × 10 reps

Musculation + cardio

Circuit 1 : mouvements larges

1

Squat

3 sets × 30s, 30s, 30s

2

Low Switch Kicks

3 sets × 30s, 30s, 30s

3

Fente Avec Haltères

3 sets × 2×30s, 2×30s, 2×30s

4

Plank In+out Marché

3 sets × 30s, 30s, 30s

5

Bear Crawl Hold

3 sets × 30s, 30s, 30s

Circuit 2 : isolation

1

Plié Pulsion

3 sets × 30s, 30s, 30s

2

High Knee Raises

3 sets × 30s, 30s, 30s

3

Fente Pulse En Position Basse Avec Haltères

3 sets × 2×30s, 2×30s, 2×30s

4

Plank Jack Feets

3 sets × 30s, 30s, 30s

5

Élévation Latérale G+d

3 sets × 2×30s, 2×30s, 2×30s

Circuit 3 : burn

1

Squat Jump

3 sets × 30s, 30s, 30s

2

Patineur

3 sets × 30s, 30s, 30s

3

Fente + Tirage Latéral

3 sets × 2×30s, 2×30s, 2×30s

4

Plank Jacks Feet Et In+out En Alternance

3 sets × 30s, 30s, 30s

5

Bear Crawl Mini Push-up

3 sets × 30s, 30s, 30s

Cooldown

1

Cactus Shoulder Stretch

1 set × 30s

2

Quad Stretch (Side-Lying)

1 set × 30s

3

Lying Crossover Stretch

1 set × 30s

4

Toe Touch Stretch

1 set × 30s

5

Child's Pose Lat Stretch

1 set × 30s

6

Triceps Stretch - Overhead

1 set × 30s

7

Ball therapy massage - TFL, glutes, quads

1 set × 3×5min