kratki i efikasni treninzi (do 15 min)

[nevenera]

Prije kratkih treninga je potrebno i zagrijavanje i cooldown- kojeg u samom treningu najčešće nema.
Predlažem 30 sek trčanja u mjestu ili high knees i 30 sek jumping jacks te rastezanje (vidi ispod) na kraju treninga pod obavezno.
pošto su treninzi kraći treba dati sve od sebe da bi učinak bio veći.
možete ponoviti nekoliko "rundi" i time povećati trening
NEMOJTE raditi 6 dana trbuha ili 6 dana nogu jer vam je to slaba točka, radite svaki dan nešto drugo, obavezno odmorite jedan dan i slušajte svoje tijelo

zagrijavanje primjer 4 minute - primjer
istezanje - 5 minuta - https://www.youtube.com/watch?v=u5Hr3rNUZ24
pravo istezanje od 11 minuta ako imate vremena primjer

ZUSKA ABS
6 Pack summer ABS- prosjek trajanja- 15 min
Dolje je lista treninga (ima ih sve skupa 12) koji traju do 15 min (a svi su navedeni na You tube, samo kliknite sa strane koji trening želite - idite po redu kad trenirate. najdulji je zadnji, 20 min.).
Ima 12 treninga, potrebna je stolica i grija, za neke vijača.
1- traje 15 min
2 - traje 13 min
3 - traje 14 min
5- traje 15 min
6- traje 14 min
8- traje 15 min

ABS ZCUT -11 min - treba stolica samo

six pack abs secrets- treba samo podloga, traju 5 min.
part 1
part 2
part 3

[nevenera]

ZUSKA
5- 10 minuta
ZWOW #1
ZWOW #2

ABS AND BURPEES
zwow #45 abs
zwow #32 5 min abs

BIKINI READY
BIKINI

FAT BURNING 1
FAT BURNING 2
zwow #109 - 5 min fatburn
zwow #89 5 min fatburn
zwow #90 5 min fatburn

BUTT AND THIGHS - trebaju utezi

PISTOL SQUATS

BIKINI ABS AND GLUTES

crazy 10 minute workout

10 minutes full bodyFULL BODY BURN - treba girja



10-15 minuta
12 minuta tabate
12 minute tabata(2)
15 min fatburn
legs abs & cardio

[nevenera]

FITNESS BLENDER
Postoji playlista s 128 treninga koji su ispod ili oko 10 minuta.
Izdvajam nekoliko od njih:

Cardio
Fast HIIT Cardio Workout to Boost Metabolism - 5 MIN
5 Minutes to Slim HIIT Cardio Workout
5 MIN Fast HIIT Cardio Workout to Boost Metabolism
Quick Sweat Cardio Workout to Lose Weight & Burn Belly Fat Fast

Legs
Plyo and HITT for legs
5 min leg leaner and booty toner

Butt
5 Minute Butt and Thigh Workout for a Bigger Butt
5 min killer thigh toning, butt lifting
butt and thigh
HIIT butt and thigh

Abs
10 Min Abs Workout
9min fast abs
crunchless abs
standing abs - potrebni utezi

Arms
tank top arms - potrebni utezi
quick arms and shoulders- potrebni utezi, lopta ili klupa

total body
7 Minute Workout Video - Bodyweight Only Total Body

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7 MIN WORKOUT TO KEEP YOU FIT

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XHIT Daily

lower body (padajući izbornik playlista)
Izdvajam:
Adirana Lima leg workout
How to get legs like Jeniffer Lawrence
Legs and butt- thigh thinner

cardio kickbox

fat burning

sexy back workout

how to lose arms fat

intermediate pilates

core strenght (padajaći izbornik playlista)
izdvajam
killer core
intense full abs

[MON]

ježiga, sad si mi sve stavila na jedno mjesto, pa nemam više izgovora da ne počnem

[nevenera]

blogilates
postoje playliste s vježbama, klik na link u naslovu
izdvajam njenu 5 i 6 min seriju vježbi

abs
5 min flat abs
6 min to sexy abs

arms
5 min toned arms
6 min to sex arms

legs&thighs
5 min long lean legs
6 min to sexy thighs

butt
5 min booty

total body
4 min hot body
5 min fat burner
fat destroyer

cardio
Hip Hop Fat Burn // CARDIO BEAT (At Home No Jumping Cardio)

novo - 30 Day Thigh Slimming Challenge

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POPSUGAR fitness
Ima ponekoliko playlista s vježbama
nama je, s obzirom na naziv topika, zanimljiv 10 min workout playlista
za većinu treninga je potrebno imati utege

10-Minute Jump Rope - treba vijača (očito )
7-Minutes to Crop Top Abs
10-Minute Cardio Jump Workout to Burn Major Calorie
5 Minutes to a Sexy Back and 6-Pack Abs
10-Minute Strapless Dress Arm
Bye Bye Bra Bulge
10-Minute Bigger Booty Workout
10-Minute Leg-Sculpting Hot Pants Workout

tabata
Tabata Workout
8-Minute Full Body Tabata
Tabata Workout to Tone Everyting in 10 Minutes

[Vicky & Mama]

Počela sam raditi, još smo u fazi prilagodbe i vremena mi kronično fali... dva tjedna nisam uopće vježbala šta mi je prvi put u ovih pola godine i fali mi jaaaaaakooooo - i zato - hvala Neve za ovaj topic!
Od danas krećem s nekim od ovih programa

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live lean TV

4 min tabata
s playliste izdvajam samo par
WAKE UP with this 4 Minute Tabata Routine for Women
The Tabata Workout To Drop Two Sizes
Tabata Workout: Killer Chest & Abs Tabata
4 Min Shredded To The Fiber Total Body Tabata Workout
The 4 Min Lower Body Hurricane Tabata Workout

10 min total body
izdvajam par s playliste
10 Minute Bodyweight Fat Torching HIIT Workout
10 Minute Fat Melting HIIT Bodyweight Workout
10 Minute HIIT Workout: The Gladiator Bodyweight Revolution

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Tonic

10 minute workout

10 min arms workut - potrebni utezi

10 minute fat blast

10 min abs workout

10 min legs, bums and tums workout

10 min legs workout

10 min home HIIT

[thalia]

Neve , ovo je super za nas nestrpljive

[nevenera]

Neve , ovo je super za nas nestrpljive

složi si nešto, pazi da ide druga grupa svaki dan - jedan noge, drugi ruke, treći guza, četvrti leđa, cardio i abs, pa tako rotiraš. dobro je ubaciti isti dan cardio i abs.

[nevenera]

The lean machines
padajući izbornik s vježbama
izdvajam:
10 min home HIIT

5 min chest and arms

5 min abs - potrebni utezi (nije nužno)

5 fat burn out- potrebna medicinka (nije nužno)

3 min plank challange

strong core and 6pack

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TiffanyRotheWorkouts

10 min Booty Shaking Waist Workout

Small Waist, Tight Butt, Thin Thighs in under 10 min - potrebna podloga za vježbanje

sexy back

The Bikini Abs Workout

10 Minute Ballerina Beauty, Long Legs, Tight Booty

10 Minute Mountain Climber workout, Burn Fat to the Max!​​​ - potrebni utezi

Core Strengthener and lower back workout

Boxer Babe 10 Minute Cardio Workout

5 Minute Fitness - Chair Workout 1

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WomensWorkoutChannel

butt - no equipment
perfect booty potrebna elastična traka
bubble butt- no equipment

inner thigh

leg and butt

arm workout
ams and upper body

daily abs
slim stomack

10 minutes yoga

full body fatburn
full body toning

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Saskia's Dansschool

za one koji vole plesati, kraći dance fitness. trening traje koliko traje pjesma na koju se vježba, većinom oko 3-4 minute

Worth it - Fifth Harmony - HipNThigh Fitness Workout Dance Choreo - Legs - Bootie - Hips - Thighs

The Chainsmokers - Don't let me down - Combat Fitness Dance Choreography

Can't stop the feeling - Justin Timberlake - Easy Fitness Dance Choreography

Justin Bieber - What do you mean - EASY warming-up dance fitness choreography
NO - Meghan Trainor - Cover by Brianna Leah - Easy Dance Choreography Fitness
Saskia's Dansschool

[nevenera]

tone it up

bikini treninzi, ispod 15 min padajući izbornik - ovdje

izdvajam

core on the floor
cardio abs

stretching

sculpt and define arms
bikini abs and arms
bikini arms
quick arm routine

7 day slim down

[nevenera]

athlean-X for women
većina videa je kratka, oko 3-5 min
imaju padajući izbornici:

abs

leg and butt

arms, back, chest

Fat Burning HIIT and Cardio

[nevenera]

Icon Uk

dance workout padajući izbornik
izdvajam
Dance Workout: Toned Legs
fat burning

toned arms

Quick Workout For A Great Toned Bum

abs

back and shoulders

total body shaper

[nadicab]

imaš li kaj za mušku populaciju?

[nevenera]

imaš li kaj za mušku populaciju?

sve ti je ovo ok i za muškarce, nisu laki treninzi. samo treba pogledat što ili tko ti od trenera paše, koji tip treninga
a ako trebaš baš kanale gdje vježbaju baš muški imaš već ih gore navedene - izdvajam s popisa
the lean machines
ili live lean
jedan koji nije s popisa jer nisam još sve stavila
ili athlean x

[nevenera]

joanna soh
ima nekoliko playlista, ima videa od 5 minuta pa i duljih

begginer exercize

short and quick high intesity fat blasting

total body fat blasting

get rid of cellulite

upper body

lower body

weightloss 8 week plan

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dalibor petranić

program za mišićnu masu
objašnjenje cijelog programa za mišićnu masu ima tu

begginer 30dana program- popis videa po danima

abs and core popis videa

warm up popis videa

bodyweight extreme popis videa

kettlebell extreme

[nadicab]

super si

[nevenera]

zen dude fitness JUMP ROPE!

jump rope padajući izbornik
izdvajam:
10 min jump rope- sadrži i zagrijavanje!
jump rope for abs
jump rope boxing
HIIT for weightloss

jump rope za mršavljenje padajući izbornik
izdvajam
Jump Rope Workout To Lose Weight For Beginners
jump rope to lose weight

[nevenera]

10 minute trainer - video cardio trening iz programa a na desno su i svi ostali treninzi iz programa
opis: invented to help people who are out of shape or are new to working out so that they can lose some excess body weight and become reasonably fit. (It is not meant to transform your body quickly or drastically like P90X, but instead, just get you in good shape while you fit it into your normal daily schedule.)
Ima 8 treninga koji traju oko 10 minuta, mogu se raditi samostalno, kalendar postoji u files, ili se može kombinirati 2 ili 3 i dobiti 20 ili 30 minuta dnevno. postoje kalendari i za te opcije
Oprema: elastična traka