Gambe Snelle, Glutei Sodi e Addome Tonico! Allenamento GAG Senza Salti.

Leg toning abs and glutes A short and complete high-intensity workout Muscle activation with standing and floor exercises on the mat Let's start Okay let's start Forward circulation Warm up the entire upper part well So let's warm up our shoulders and arms before this super workout Broad movement Activating the breath Changing the circulation behind Moving the arms slowly Behind Go move your shoulders activate your whole body before starting the workout Active breathing Opening arms behind Stretching one side and the other Controlled movement We start activating the trunk the abdomen the shoulders the arms and then move into the step touch Breathe Five four three two one and change I'm going with the touch step Let's start activating the Lower part Move arms legs Breathing Ten seconds and we move to push Only one Gamba Breath I move left and right Left and right Three two one go Half Squat and push We're only working one leg now So half squat and up Half squat and up Ten seconds and we switch legs Go to the other side Half squat and I'm up Five four three Due one and change From the other side half squat and lunge Half squat and lunge We work on the other side Run with arm and leg movement Ten seconds and we go into high skip with rotation oraria Three two one change Skip high hourly rotation Synchronize the two movements rotation Lift high Breathe Warm up well before starting Go Three due one and change the rotation Counterclockwise rotation Work always skip and rotation Skip and Rotation I synchronize the movement Breathing The next exercise is a forward descent gamba Right left Three two one Go I go forward to the right Left I control the movement Let's get it right Warm up well before starting Go I'm going down I'm climbing Three two one Side movement Opposite hand and foot Spread wide Stance I go up one side and down the other Legs spread apart Go One side and the other If I arrive I touch the tip if not I stop before Let's activate our legs well Let's activate our glutes well Breathe Go Five four three two one Okay Active recovery Let's start again w Squat as low and back as you can Three two one Go Squat low and back Back Go I control the movement I keep the rhythm I use my arms The knee touches Don't touch the earth so we stay more active We rise immediately Deep squat We rise Immediately Squat Go Five four three two one Active recovery Ten seconds Breath Breathe I take a breath Let's start with the squat A good squat Three two one Go I spread my legs Legs Spread the toes Lower down Glute in line with the knee Go down and do a full squat Let's go Good legs and glutes I go down and up I also work on my arms Glute Knee to chest Perform a full squat Go Five four three two one And recover Ten seconds Change Twist One two three punch Three one I'm moving into position With the fist Twist and punch Tight abdomen I remain reactive in movement Twist withou Exaggerate and punch Go Breathe That's it Again punch Right left Left Taut abdomen I don't stop I don't slow down Five four three two one Active recovery Ten seconds Breathing Next exercise Go back all the way One leg only We start with one leg Three two one Go Back all the way I keep the Balance Activate the glutes and thighs Use the arms for balance Movement Go I don't lose my balance I keep the rhythm and don't slow down Again All out Five four three two one I'm going back Just a moment We'ready All the way back on the other side Gamba Always a controlled movement Three two one Go All the way back And I rise A I step back I rise I synchronize my movement Arms and legs Knee touches the ground and rises Go I rise Breathe on the ground I breathe I keep the rhythm Another fifteen seconds Not yet Slow down Engage your legs and glutes Go Abdomen contracted Five four three two one Recovery Ten seconds We move in a cross-step behind more twist Three two one Go Step back and twist Controlled movement Slow Let's activate Legs Activate glutes Activate core Reach back and twist Technical movement Control Breath Nose Mouth Apnea Five four three Due one Okay Gain ten seconds Let's start again with more forward momentum and a higher knee Just one leg Three two one Go Knee up and lunge Work On the arms I synchronize the movement Abdomen contracted Center of gravity slightly forward One Bent knee and the other works Lunge Raise knee Raise knee and lunge Touch the tip Go Five four three two one Recovery Ten seconds Release Let's start from the other side Push forward and knee up Three two One Go With the other leg I climb and push I climb with my knee and push the tip Pam Ms Pam work well on the other leg Work well on the arms I'll synchronize the Movement Go Climb Knee up and lunge I maintain The rhythm Don't stop Five four three two one Okay recover Let's take the mat We'll also take the ankle weights We'll do single-leg glute bridges At 90 degrees to activate the glutes and work effectively Three two one Okay Position of a quadruped Hands aligned with the shoulders Knees aligned with the arms The movement is slow and controlled Bent leg Hammer toes I go up Small block And I come down The movement is slow and controlled to best activate the glutes Five four three two One And change On the other side Press hands firmly into the ground Abdomen contracted Breathe Nose Mouth Relaxed face Bent leg Hammer toes I climb slowly And I descend Slowly to properly activate the glutes Go Ten seconds more hold on Up Five four three two one Recovery Ten seconds We turn around Back to the ground Let's go again With a ground bridge Three two one Go Arms well planted on the ground Head straight Let's go We descend slowly I get on Block I press the buttock And I go down Heel firmly planted erra I go out I come up And I go down I breathe I keep the rhythm Five four three two one Ground bridge in isometric view I stay put I keep my arms Straighten your head Breathe Nose Mouth Heels firmly planted on the floor I maintain the isometric hold Engage the entire gluteal and hamstring muscles Ten Second Resist Keep your position Don't give with your hips Come on Three two one I'm going down Recovery Breathing One-legged bridge Only one leg let's activate Three Due one I step out with one leg and push with the other I go up slowly I come down slowly We activate it well Gluteo Let's keep going like this Breathing I don't slow down I keep the rhythm I activate the muscle well Go Five four three two one Recovery Ten seconds Then we switch Let's get to work On the other leg Always slow and controlled movement Go Support well with your arms I firmly plant my heel and climb I climb and descend Slow controlled movement We mus Feel your glutes working Up and down Breathe Keep your head straight Ten more Second Keep the rhythm Climb well and descend Breathe Three two one Recovery Ten seconds Lateral leg opening Three two one Quadruped position I can lower myself down a arm I stretch laterally Leg ninety bent foot in hammer position I stretch and close Always controlled movement to best activate the glutes Breathe Ten more seconds Go Five four three two one Recovery We are moving to the other side We will work on the other side gamba Three two one I'm in position Lateral movement slow controlled Active breathing Stretch the chest and lower the body slowly Go Breathe Activate the glutes properly Inner outer leg Breathe Go I don't stop Five four three two one Active recovery Te Seconds Next exercise Inner thigh from the ground Let's work on just one leg first Three Due one I'm in position Hammer foot Up and down Leg straight Hold it Rhythm Hands on the ground Abdomen contracted Up and down Great exercise To activate the groin inner thigh thigh and gluteus Go Breathe Five four three two One Ten seconds Active recovery I turn From the other side Let's work on the other leg Three Due one Step down and up slowly Straight leg Hammer toe Breathing Relaxing color We activate the thigh inner thigh and thigh Go Rise and fall The movement is short Controlled With the ankle brace we perform more on the targeted area Five four three two one Ten-second active recovery Next exercise Puls Gluteus thigh at ninety degrees Two one Let's go Quadruped position I climb and try to get into position Keep the pedal I keep the leg bent Hammer toe I try to maintain the height Focus all the exercise on the glutes Go go Keep the height don't lower down Resist some more Pam pam Five four three two one And change I get on On the other side The same work I place my arms firmly on the ground Abdomen contracted I try to work On that leg Go I'm climbing I'm keeping the pace Hold on until the end Ten seconds We activate the glutes Don't slow down Five four three two one And down We'recovering We can take off the leg irons dry off have a sip of water and Let's start with the classic crunch Five four three two one Okay let's go Activate The stomach with crunch Go I slowly go up and slowly go down I only lift the first part I arch my back I climb up I exhale through my mouth I inhale through my nose when I go down Butt out the air with your mouth Go Breathing is very important in every exercise Doing the abdominal exercise is essential I inhale I exhale It is very important for the contraction Three two one Active recovery Ten seconds Abs bicycle Elbow knee Three two one Go Cross I'm going up with the first part of the Back Exhale Bring the elbow and knee as close as possible Go Movement Controlled Engage the core Up Cross Right left Let's go Ten Seconds more Don't slow down Don't give up Hold on Five four three two one Release A moment Ten seconds Let's start with crunch more twist Right left Always a Controlled movement Three two one Go I go up Right left And I go down Exhale Left right And I go down Engage the core Legs in safety Heels well placed o Terra Lift only the top part of the back Go Exhale Right left And down Left right down Active recovery Ten seconds Back to the classic crunch Let's exhale during the crunch Three two one Inhale and exhale Inhale Breathe in I recommend breathing Inhale contract the abdomen Exhale I leave but I expel the air and contract my abdomen Go We've exceeded a hundred calories Inhale Exhale Go Five four three two one I release for ten seconds Recover Let's return In the abdomen bicycle elbow knee Three two one Go Cramps Right knee left elbow and vice versa Go From one side and then the other Push out The air I breathe I maintain the movement The movement is controlled Not too fast Don't go too slow Work well on the abdomen Ten seconds Go Five four ree two one Ten seconds Let's start with crunches with right and left twists Exercise Technician Go Three two one I take a breath climb let it out Right twist and left twist and back I take a breath I exhale Right left Go Climb exhale Pam pam and back I climb I stay here Right left and around Again Come on Three two one Recover twenty seconds Let's start with the final part called the super workout Breathing Three two one Let's activate the Breathing Post-workout breathing Go I inhale through my nose and exhale through my mouth Inspire Expand my arms and exhale through my mouth Again Inhale and exhale Three two One Change Column mobilization Let's work on the column A bit of stretching A little movement to stretch Let's relax Arch your back well I go up I push out my back We are in position I'm going up I push out my chest Go Breathe Five four three two one Lateral leg stretch I stretch well I step down one side one leg bent the other I stretch I place my arms on the floor I remain in the stretch without pushing and breathe Three due uno I move slowly to the other side I bend the leg and stretch the other I stay in Position Relaxed head active breathing I maintain the stretch Five four three due uno Stretching one leg I slowly rise I choose one leg I take the neck of Foot I bring the buttock close I maintain the position I breathe Five four three two one I release I release and go to the other side I take the ankle I stay in position I offload the work Breathe I use my arms for balance Three two one I let go slowly I go In a front split Spread your legs wide Step forward If I can I reach the toes or To touch the ground Otherwise I will stop before and maintain the position Breathe Five four ree two one I cross and descend I maintain the stretching position I breathe Five four three two one Switch leg Cross from the other side I'm going down I'm going down slowly I get into position I hold the stretch without overdoing it I stay in position Release Relaxed face Arms down I maintain the stretch and breathe Five four three Due one Okay Slowly slowly Excellent Your workout is done See you next time Super Let's go