Allenamento Brucia Grassi Senza Salti! Esercizi Per Dimagrire A Casa

Cardio and toning without jumps 45 minutes of workout with varying difficulty and focus on legs and glutes Let's start Okay let's start Jump high 10 seconds Bring your knees to the level of your navel 3 2 1 Switch Slow kicks to the glutes 20 seconds Bring your glutes to your heels Synchronization and rhythm Let's start breathing We'll do a great warm-up for this fat-burning workout 5 4 3 2 1 Okay step touch Lift your feet well off the ground Take a good rhythm Start breathing Nose mouth nose 10 seconds Go Move well also work your arms 3 2 1 Switch Side step Put the other foot Go Reach Don't lean forward Controlled movement Reach well touch the tip 3 2 1 Change Alternating forward lunge Try touch your foot with your hand Keep your body closed when you lunge It will be easier and more effective Lift your leg well Chest up Touch the toes 3 2 1 Lift your glutes Synchronize and maintain rhythm Try touch your glutes with your heels Remember to breathe Nose mouth Go Synchronize arms and legs V-step Step diagonally with the left leg Step diagonally with the right leg Go back and repeat Go Forward Backward 5 4 3 2 1 Change Backward pushes Arms along the sides Lift with one arm and lower with the other We will warm up the upper part Back shoulders arms Go 5 4 3 2 1 Switch Arm circles forward Warm up well Before starting this fat-burning workout Broad movement Breathe deeply 10 seconds Go Check your breathing 3 2 1 Switch Now back Movement a little slower Controlled Broad movement Expand well Check your breathing 5 4 3 2 1 Okay Recover We are preparing for the step touch Breathing We have done a good warm-up for the upper and lower parts We're going to do a great fat-burning workout 5 4 3 2 1 Go Step touch Side steps left and right Start synchronizing arm and leg movements Active breathing Nose mouth nose Keep the rhythm Upright Go 5 4 3 2 1 Okay V step Imagine drawing a V on the ground Let's increase the pace a bit Coordination Balance Speed Breathe Synchronize Separate the movements 15 seconds Go Breathing 1 2 forward backward Forward Backward Keep the rhythm 5 4 3 Half squat Half squat position Push on the leg Lower well with the heels Bend your knees Keep the rhythm 4 3 2 1 Okay Recover We're preparing for the high skip Breathe Increase the rhythm Faster 10 seconds Nose and mouth Catch your breath 5 High skip Imagine drawing a V on the ground Maximum coordination Balance Keep your breathing active Don't do the exercise holding your breath Check Forward Backward Breathe 10 seconds Don't stop Keep the rhythm 5 4 3 2 1 Push back alternately Alternate right and left Shift your body weight to the center of the movement Maintain balance Use your arms for stability For your balance 5 4 3 2 1 Okay Recover Prepare for the push on the left leg Breathe in Breathe out Nose and mouth Let's go 5 4 3 2 1 Okay Mid-squat position and push on the left leg When you lower yourself keep your hips back Don't overdo the trunk rotation Exhale Punch Mid-squat position Breathing 5 4 3 2 1 Okay Recover Prepare for the side twist Elbow knee right Breathe Regain your breath We get into position 5 4 3 2 1 Go Hands behind the head Bring the knee and elbow together Change sides Keep your hand behind your head Bring your knee and elbow close Keep your gaze forward Tighten your abdomen Keep it contracted Breathe Exhale When you close 10 seconds Don't stop Go 5 4 3 2 1 Okay Recover Breathe Exhale Inhale and exhale at the end 5 4 3 2 1 Pause Recover Regain your breath and prepare for the front double jump Regain your breath Breathing exercise Never hold your breath 5 4 3 2 1 Solo squat 30 seconds Knee does not go beyond the toes Hips back Try to lower the hips down to the level of the knee Use your arms for stability during the movement and balance Go Sync your arm and leg movements well Keep the rhythm Don't stop 5 4 3 2 1 Okay Active recovery 10 seconds Breathe Cross step back without jumping Bring your arms forward to maintain balance Precise and fast movement Synchronize the two movements well Breathe Pelvis forward Don't stop Keep the video's pace Keep it 5 4 3 2 1 Switch Try to keep the rhythm Don't slow down Come on Synchronize your arms 3 2 1 Switch Small step back with the right leg and knee down 25 seconds Go Active Don't stop Contract your core to maintain the position Sync your arms with the movement Breathe Don't stop Another 10 seconds Keep going Bounce with the other leg Go 5 4 3 2 1 Okay 10 seconds Recovery Short Let's start again with 3 twists and a punch 3 2 1 Okay Pause Recover Breathe deeply Let's go again 13 seconds with a right lateral lunge and skip 5 4 Go Right lateral lunge and jump Lateral lunge Lift your knee well when you skip Controlled skip Use your arms to synchronize the movement Clean movement Precise Continued Coordinate your breathing 5 4 3 2 1 Keep the rhythm 5 4 3 2 1 Switch Small step back and knee on Now the entire left leg Abdomen contracted Body slightly forward Synchronize the movement of legs and arms Pam pam 3 2 1 Squat down Knee to chest Go 30 seconds Precise squat High knee when you rise Keep going Don't stop Heels firmly on the ground Bounce Go up and rise Squat and rise 3 2 1 Okay pause Breathe Let's catch our breath Let's release some tension Take a breath It's very important to catch your breath and release the work Arm circles Go Forward arm circles Wide movement Breathe deeply Regain your breath 5 4 3 2 1 Switch Step to the side and reach with the opposite hand Go Don't lean forward Keep the rhythm Go down Touch the tip and come back up 5 4 3 2 1 Switch Arms at 90 degrees I rotate the torso Slow movement Controlled Synchronize your breathing Legs wide firmly planted on the ground Go Slowly slowly Continuous movement Gradual 5 4 3 2 1 Change V-step Diagonal step with the left leg Diagonal step with the right leg Back and forth Synchronize the movement Don't stop Coordinate your breathing with the move Go 10 seconds 5 4 3 2 1 Change Right leg forward Go Controlled movement Precise Touch the toe Step up and touch Sync your movement Legs and arms Active breathing 10 seconds Lift your leg high Go 5 4 3 2 1 Side leg lift Leg width of the hips Slowly open the right leg Hold Place your hands on your hips for stability and balance Slowly open and close Don't stop Keep the rhythm 5 4 3 2 1 Switch legs Open the left leg sideways Don't go fast The movement is slow Controlled Technical Hands on hips It helps you with stability Keep the rhythm Breathing Nose and mouth Expand and lower slowly 5 4 3 2 1 Okay Brief recovery Let's start with the high skip Take a moment to breathe Regain your breath Nose and mouth 5 4 3 2 1 High skip 20 seconds Bring your knees up to the level of your navel Lift 10 seconds Don't stop Don't stop Use your arms for stability and control of movement 3 2 1 Okay A small active recovery and then we start again High skip and touch your heels Go High skip and touch your hands under your thighs Rhythm Control Breathe constantly during the exercise Synchronize the two movements well The hands go under and over Up Down 3 2 1 Cross jump Legs slightly apart Touch the knees with your hands Keep the rhythm Middle squat position Open and close That's 20 seconds Keep the rhythm Chin down Abdomen contracted Slow movement Controlled Use your arms for stability 3 2 1 Switch Step back Go Left leg Bend your body slightly forward Try to feel the contraction of the gluteus Arms on your hips for stability and balance The leg that is not kicking is slightly bent Bounce Go 5 4 3 2 1 Switch legs Okay Pause Breathe Take a moment to catch your breath Adjust your heart rate Let's start with the plank We'll work on the lower abdomen 5 4 3 2 1 Down Plank position Hold the position 3 2 1 Okay Recover 10 seconds We get ready again with the elbow plank Go down Elbow plank Elbows at 90 degrees Forearms parallel to each other Head back and legs in the same line 10 seconds Down and push Go 3 2 1 Short recovery Back to the ground Moving plank in 3 Plank position Knees to chest Don't lift your hips too high Down and lunge Go Heel firmly on the ground Hold Okay Pause Breathe Recover Release and start again with the alternating side lunge We work legs inner thighs and calves Go Burn fat Tone up Keep the rhythm 5 4 3 2 1 Squat and kick Let's do lateral Lower and lateral kick Tight abdomen Body slightly forward Keep the rhythm Synchronize the movement Use your arms Synchronize with your legs Don't stop The other leg bounces 2 1 Change 5 4 3 2 1 Change Knee on left leg Controlled movement Clean Use your core to control the movement Go go Synchronize arms and legs Don't stop Resist 10 seconds Active breathing Go 3 2 1 Okay Squat Crossed punches One squat and one punch Squat and punch Keep the rhythm Breathe during the movement Precise fast continuous movement Synchronize arms legs and breathing Go go 5 4 3 2 1 Okay Pause Now let's move on to the cool down and finish the workout Let's release breathe and relax from the work we did Let's start with a step touch 5 4 3 2 1 Okay Step touch Side steps to the right and left Use your arms in this movement Start breathing Start regaining your breath 5 4 3 2 1 Okay Arm circulation forward Wide movement Breathe deeply Don't stop 10 seconds Breathing 5 4 3 2 1 Switch Now back Wide movement Breathe deeply Start breathing more and more Let's slow the beats Mobilize the column Legs apart Half squat position Inhale Arch the back Exhale Requires a curve in the spine Slow movement upward Go Arch look up exhale Continue 5 4 3 2 1 Change Spread your legs Inhale and bring it to your arms Exhale during the descent 10 seconds of breathing Go and expel Nose and expel through the mouth Extend one arm to improve your balance Breathing 5 4 3 2 1 Okay Feet apart Lower yourself forward Place your hands on the ground Release the tension Close your eyes Breathe 5 4 3 2 1 Stay in position Move slowly to the right leg Take the leg and stay in position Keep breathing Eyes closed Relax 5 seconds 5 4 3 2 1 Slowly move to the left Hands on the foot or ankle Stay in position Relax Breathe Climb back up slowly Okay Your workout is done See you at the next session Let's go See you at the next training session