Фитнес тренировки

All exercises are described in detail and with the correct execution and technique. With our exercises for strength, speed and endurance you can form the basis for creating a varied fitness workout.

1) Low impact beginner cardio
No jumping quiet cardio workout

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Seperate Exercises

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March in Place & Extensions

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Slow Butt Kicker & Press

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Lateral Steps & Rows

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High Knee Pulls

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Step Throughs

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Push Up & Extension

2) Tank top arms workout
Arms, chest, back and shoulders

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Seperate Exercises

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Toning trio; arms, shoulders & upper back

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Bicep curls & 2 hooks

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Reverse fly pulses

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Chest squeeze & overhead press combo

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Windmills & tricep extensions

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Arm circles

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Single arm flys right

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Single arm flys left

3) Bust booster chest workout
Breast lifting exercises

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Round about push ups

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Standing chest press & pulls

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Triceps dips (single leg)

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Bent over ventral raise & squeezes

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Tip toe planks

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Diagonal ventral raises left

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Diagonal ventral raises right

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Plank push ups

4) Crunch free abs workout

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Seperate Exercises

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Double chop knee pulls

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Torso twist jabs

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Standing toe touches

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4 twist knee ups

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Crossover toe touches

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Side squat & knee & side squat

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Slow-mo rotations

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Tap jacks

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Side bends

5) 10 min abs workout
At home abdominal and oblique exercises

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Flutter Kicks

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Rotation Reach Crunch

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Pilates Side Hip Raise (left)

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Pilates Side Hip Raise (right)

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Russian Twist

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Toe Touch

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Pilates Leg Pulls (facing down)

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Pilates Leg Pulls (facing up)

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Pilates toe Taps

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Knee Tuck Crunches

6) Cardio infused standing abs

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Seperate Exercises

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Ceiling Circles

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High Knee Jacks

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Single Leg Running Man Kicks

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Standing Oblique Crunches

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Boxer Leans

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2 Knee Double Kicks

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2 Side Reaches & Corkscrew Toe Touches

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Standing Crisscross Crunch

7) Lower back stretches for sciatica pain

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Seperate Exercises

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Deep Glute Stretch

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Prone Torso Twist

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Shell Stretch

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Cobra Stretch

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Seated Torso Twist (left)

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Seated Torso Twist (right)

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Seated Crossover Hamstring Stretch (left)

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Seated Crossover Hamstring Stretch (right)

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Standing Toe Touch

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Cat cow stretch

8) Toning lower back workout
Routine best lower back exercises at home

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Seperate Exercises

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Pilates Breast Stroke

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Swimmers

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Windmill Toe Touches

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Straight Leg Dead Lifts

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Rotational Toe Touches

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Back Bows

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Bird Dogs

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Cobra to Child's Pose

9) 5 minute butt and thigh workout
Butt lifting, thigh toning workout

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Seperate Exercises

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Kneeling Rear Leg Raises

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45° Lifts

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Squats

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Squat Pulses

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Bridges

10) Little black dress boot camp workout
Total body sculpting routine

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Seperate Exercises

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Pulsing Reverse Lunge & Lifts

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Downward Dog Lifts & Pike Push Ups

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Pendulum Squats

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Crab Kick Bridge & Tricep Dips

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3 Jacks & Walkdown Push Ups

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Squats & Pulses

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Plank Touchdowns

11) Fast 5 minute cool down and stretching workout
Workout for busy people

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Seperate Exercises

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Jog In Place

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Roundabout

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Torso Twist

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Shoulder Rolls

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Arm Pull and Hip Flexor Stretch

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Wall Shoulder Stretch

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Wall Chest Stretch

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Wide Toe Touch Stretch

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Bent Over Quadricep Stretch

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Standing Glute Stretch

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Inside Thigh and Over Head Tricep Stretch

12) Light cardio and stretching cool down workout

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Seperate Exercises

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Torso Twists

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Rocking Side Kicks

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Rocking Butt Kickers & Ventral Pulls

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Arm Crossover Swings & Lateral Steps

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Standing Quadriceps

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Leaning Hamstring

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Rocking Inside Thigh

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Wall Chest Stretch

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Arm Pull

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