KävelyKesto: 50 min
Matka: 3,3 km
Askelien lukumäärä: 4 734
Upper Body Workout 25 min 35 sek
Before bed Yoga 11 min 42 sek
Lainaa:
Day 31 - Upper Body Workout
Welcome to your Full Upper Body Workout!
This workout mainly involves upper body - neck, chest, shoulder, triceps, back and abdominal muscles, and muscle chains. The purpose of the session is to increase muscle strength and endurance.
These exercises will also improve your posture. This workout can be done 3-5 times a week because the workload is not that big and the exercises are performed with bodyweight only.
Duration: 25 min
Fitness Level: Beginner
Category: Muscle Endurance
Equipment needed: None
Exercises
Neck
1. Lying on stomach, up/down (1 min)
10 seconds rest
2. Side raises (1 min)
10 seconds rest
3. Side raises (1 min)
10 seconds rest
4. Lying on back, up/down (30 sec)
10 seconds rest
5. Lying on back, rotation (30 sec)
10 seconds rest
Chest & Shoulders & Triceps
6. Pushups from elbows (30 sec/side)
7. Pushup hold on the top (30 sec)
10 sec rest
Back
8. Separate sides leg&arm raise (1 min/side)
9. Alternating leg & arm raise (30 sec)
11. Upper body hold (30 sec)
1min rest
Chest & Shoulders & Triceps
12. Pushups half/full (30 sec)
13. Pushup hold at the bottom (20 sec)
10 sec rest
Back
14. Upper back raise (1 min)
15. Leg raise (1 min)
16. Hold both (30 sec)
1min rest
Chest & Shoulders & Triceps
17. Slow down, explosive up pushup (30 sec)
18. Pumping pushup (15 sec)
19. Hold on top (30 sec)
1min rest
Back
20. Swimming (30 sec)
21. Close/wide (30 sec)
22. Hold both 30 sec)
30 sec rest
Abs
23. Split sit getups (1 min)
15 sec rest
24. Shoulder rotation (30 sec/side)
15 sec rest
25. Leg crunches (30 sec)
15 sec rest
26. Leg pedal (30 sec)
15 sec rest
27. Legs up torso twist (30 sec)
15 sec rest
28. Plank (1min)
Before bed yoga taas oli
Lainaa:
#14 | Marta - Before Bed Yoga
Yoga Classes
Before-bed Yoga
A set of exercises to perform after a long and tiring day, relaxing the muscles tightened during the day and allowing the mind to calm down.
Perform this set of exercises before going to sleep and you will feel an unprecedented feeling of peace before falling asleep.
Duration: 10min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Yoga mat
1.-6. Easy pose with forward fold and side stretches (Adho Mukha Sukhasana)
7. Cat- Cow pose (Marjaryasana/Bitilasana)
8. Child's pose (Balasana)
9. Bridge pose (Setu Bandha Sarvangasana)
10. Leg Lock pose (Supta Pawanmuktasana)
11. Supine Spinal Twist (Supta Matsyendrasana)
12. HappyBaby pose (Ananda Balasana)
13. Reclining Butterfly pose (Supta Baddha Konasana)