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De poing à main ouverte

S1 E67

·

2021

Wow, the fitness trainer shows you a great exercise to do at home. Put your shoulders away from your ears and stretch your arms along your body. Then clench your fists really hard like you're trying to pop a balloon full of water in your hand and release your fists by stretching your fingers.

Levels:

Élémentaire 1re année 2e année 3e année 4e année 5e année 6e année Secondaire

Subjects:

Éducation physique et santé Éducation physique

Skills:

Apprentissage autonome Communication

French level:

A2 : Intermédiaire ou de survie B1 : Seuil

Episodes (71)

E1 : Lever de la jambe sur le côté

Wow, the sports trainer shows you a great exercise to do at home. Learn how to lift your leg from the side while lying on your side.

E2 : Jogging

Wow, the sports trainer shows you a great exercise to do at home. Learn how to jog on the spot!

E3 : Lever la jambe vers l'avant

Wow, the sports trainer shows you a great exercise to do at home. In the supine position, learn to lift your leg forward.

E4 : Jogging et genoux

Wow, the fitness trainer shows you a great exercise to do at home. Learn to jog on the spot with your knees up high!

E5 : Lever la jambe vers l'arrière

Wow, the fitness trainer shows you a great exercise to do at home. In the prone position, learn to lift your leg backwards.

E6 : Sauts écartés (jumping jacks)

Wow, the fitness trainer shows you a great exercise to do at home. Stand up and jump with your arms and legs apart and then return to your starting position.

E7 : Planche régulière (plank)

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on the floor and keep your body upright by leaning on your hands or elbows.

E8 : Sauts

Wow, the fitness trainer shows you a great exercise to do at home. In a standing position, have fun doing small jumps followed by big jumps, kind of like trying to touch the ceiling with your hands, hihi!

E9 : Planche avec lever de jambe

Wow, the fitness trainer shows you a great exercise to do at home. In plank position, have fun lifting your left leg backwards, then your right!

E10 : Accroupissement

Wow, the fitness trainer shows you a great exercise to do at home. In plank position, have fun doing squats. Just stand up, spread your legs, lower your torso a little and bend your knees. Then you go up and down!

E11 : Planche et déplacement des pieds

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on the floor and keep your body upright by leaning on your hands or elbows. Then move your feet from right to left!

E12 : Karaté 1

Wow, the sports coach shows you a great karate exercise to do at home. Stand up and kick karate with your left leg forward, then your right leg. Wow, you are now a karate pro!

E13 : Planche et lever du bras

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on the floor and keep your body upright by leaning on your hands or elbows. Then raise one arm at a time.

E14 : Karaté 2

Wow, the sports coach shows you a great karate exercise to do at home. Stand up and kick karate with your left leg to the side, then your right leg. Wow, you are now a karate pro!

E15 : Planche, coude au genou

Wow, the fitness trainer shows you a great exercise to do at home. From a lying position on the floor, keep your body straight by leaning on your hands or elbows. Then use your elbow to touch the opposite knee. Alternate between elbow and knee!

E16 : Karaté 3

Wow, the sports coach shows you a great karate exercise to do at home. Stand up and kick karate with your left leg backwards, then your right leg. Wow, you are now a karate pro!

E17 : Planche, coudes et mains

Wow, the fitness trainer shows you a great exercise to do at home. From a lying position on the floor, keep your body upright by leaning on your hands. Lower your elbows and return to the plank position on your hands.

E18 : Redressement partiel

Wow, the fitness trainer shows you a great exercise to do at home. Learn how to do a half sit-up without putting your hands behind your neck!

E19 : Planche, genoux baissés

Wow, the fitness trainer shows you a great exercise to do at home. From a lying position on the floor, keep your body straight by leaning on your hands or elbows. Lower your knees to the ground and then return to the starting position.

E20 : Table inversée

Wow, the fitness trainer shows you a great exercise to do at home. You stand on your hands and feet, your legs are bent and your buttocks are not touching the floor. Your body is straight. Raise your left leg, then your left.

E21 : Planche sur le côté

Wow, the fitness trainer shows you a great exercise to do at home. In the side hip position, lift your leg. Then alternate, it's fun!

E22 : Bout des orteils

Wow, the fitness trainer shows you a great exercise to do at home. Stand on your tiptoes and have fun walking in this position!

E23 : Planche et hanches

In this fun exercise, learn to move your hips by doing a side plank.

E24 : Triceps sur banc

Wow, the fitness trainer shows you a great exercise to do at home. Put your hands on a bench or chair, keep your legs diagonal, then lower yourself down by bending your elbows. Can you feel your triceps stretching?

E25 : Planche et rotation des fesses

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and using your elbows or hands, rotate your buttocks from side to side.

E26 : Chaise invisible

Wow, the fitness trainer shows you a great exercise to do at home. Bend your knees and bend your legs as if you were going to sit on an invisible chair!

E27 : Planche avec lever de bras et jambe

Wow, the fitness trainer shows you a great exercise to do at home. In the plank position and leaning on your elbows or hands, extend your left arm forward and lift your right leg. Then alternate!

E28 : Sauts de grenouille

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and using your hands, move your feet to jump forward. Then come back to your starting position and continue!

E29 : Sauts de grenouille 3 positions

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and using your hands, move your feet to jump to the left, then back to your starting position. Do the same thing by jumping forward and to the right!

E30 : Vélo

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back, lift your legs and pedal. Ha ha, feel the breeze on your face?

E31 : Appui facial avec projection des jambes en arrière

Wow, the sports trainer shows you an awesome sports exercise to do at home. Learn how to do burpees like a pro. Stand up, get down and do a pump, stand up and jump!

E32 : Planche qui bouge

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and with the support of your hands, move your body forward and backward slightly, bending forward and backward with your feet.

E33 : Ciseaux à la verticale

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back, lift your legs and imitate scissors cutting vertically.

E34 : Planche et rotation du bras

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position on your side and leaning on your elbow or hand, raise your arm and slowly lower it under your body in a half circle.

E35 : Ciseaux à l'horizontale

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back, raise your legs and imitate scissors cutting horizontally.

E36 : Planche et sauts dans les airs

Wow, the sports trainer shows you a great exercise to do at home. Get into a plank position and leaning on your hands, raise your buttocks, move your feet forward and without moving your hands, do jumps in the air.

E37 : Redressement assis coude-genou

Wow, the fitness trainer shows you a great exercise to do at home. Lie on your back, then stand up with your elbow touching the opposite knee and alternate.

E38 : Planche et pieds qui sautent

Wow, the sports trainer shows you a great exercise to do at home. Get into a plank position and while leaning on your hands, move your feet by doing small jumps to the left and right.

E39 : Patineur

Wow, the sports coach shows you a great sports exercise to do at home. Put paper sheets under your feet and skate forward or backward.

E40 : Marche du pingouin

Wow, the sports trainer shows you a great exercise to do at home. Learn to move like a penguin! Walk on your heels.

E41 : Position héroïque

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your stomach with your arms outstretched in front of you, then lift your feet and arms up for two seconds. You're flying!

E42 : Échelle

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and using your hands, move your right knee forward and then your left. Vary the speed.

E43 : Fente

Wow, the sports coach shows you a great exercise to do at home. Stand with your hands on your hips, move one leg forward and touch your knee to the floor with the other leg. Alternate.

E44 : Cercles

Wow, the fitness trainer shows you a great exercise to do at home. Stand up and do circles with your left leg. Then alternate by doing the same thing with your right leg.

E45 : Petits pas

Wow, the fitness trainer shows you a great exercise to do at home. Stand up, then get into a plank position and, leaning on your hands, move your feet forward with very small, quick steps towards your hands. Return to the standing position.

E46 : Ange

Wow, the fitness trainer shows you a great exercise to do at home. Sit on the floor with your back tilted back and your legs bent so they don't touch the floor. Put your hands together and rotate your trunk so that your hands go from right to left.

E47 : Chandelle

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back and lift your legs and pelvis as high as possible into an upright position, using your arms for support. Stay in this position for a few seconds. Lower your pelvis and legs slowly.

E48 : Chandelle qui fond

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back and lift your legs and pelvis as far back as possible, using your arms for support. Stay in this position for a few seconds and slowly return to the starting position.

E49 : Bascule

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back with your arms on the floor and your legs straight up in the air. Slowly swing your legs to the left and back up slowly. Stop in the middle when your legs are upright and slowly swing to the right.

E50 : Pompes (push-ups)

Wow, the fitness trainer shows you a great exercise to do at home. Get into a plank position and with the support of your hands, lower your body while keeping it straight, then return to the plank position.

E51 : Saut groupé

Wow, the sports coach shows you a great exercise to do at home. Stand up, jump as high as you can and slap your knees with your hands.

E52 : Droit.e comme une planche

Wow, the fitness trainer shows you a great exercise to do at home. Stand on one leg, bend your body and extend your arms forward. Your other leg should be in a horizontal position towards the back. Hold this position for a few seconds and alternate.

E53 : Mains à mollets

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back and lift your legs in the air. Then raise your shoulders to touch your calves with your hands and slowly return to the starting position.

E54 : 5 temps

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on your back with your arms by the floor and lift both legs. Then spread your legs and stretch your arms between your legs. Raise your legs and buttocks and slowly lower yourself back down.

E55 : Cuisses, genoux, jambes, pieds

Wow, the fitness trainer shows you a great exercise to do at home. Lie on your back with your legs straight and your arms straight behind your head. Raise your body and touch your thighs, knees, legs and feet. Then slowly return to the starting position.

E56 : Pompes avec les pieds sur un petit banc

Wow, the fitness trainer shows you a great exercise to do at home. Lie down with your feet on a bench, then put your hands on the floor and start doing push-ups!

E57 : Monter sur le banc

Wow, the fitness trainer shows you a great exercise to do at home. Put one foot on a bench, with your other foot planted in the floor. Then get your foot up on the bench and back down.

E58 : Genou à coude

Wow, the fitness trainer shows you a great exercise to do at home. Stand up straight with your legs shoulder-width apart and bring your left knee toward your right elbow. Then alternate!

E59 : Redressements corps genou (v-ups)

Wow, the fitness trainer shows you a great exercise to do at home. Lie down on the floor with your legs stretched out. Stretch your arms over your head and raise your torso, bringing your knees together towards your chest. On your way down, keep your abs tight!

E60 : Jambe arrière et côté

Wow, the fitness trainer shows you a great exercise to do at home. Get down on all fours in a tabletop position with your back straight. Then extend your right leg backwards, push it to the side and come back. Alternate legs!

E61 : Pompes sur un genou

Wow, the fitness trainer shows you a great exercise to do at home. Put your knees on the floor and your hands under your armpits. Take one knee out of the way and start doing push-ups!

E62 : Relevés de bras sur le côté

Wow, the fitness trainer shows you a great exercise to do at home. Plant your feet on the ground and squeeze your buttocks. Place your arms slightly forward, palms facing the floor and raise your arms to your shoulders, then slowly lower them back down.

E63 : Relevés de bras vers l'avant

Wow, the fitness trainer shows you a great exercise to do at home. Place your arms at your sides, slightly bent in front of your thighs and raise your arms to your shoulders and then slowly lower them back down.

E64 : Relevés d'avant-bras

Wow, the fitness trainer shows you a great exercise to do at home. Sit on a chair or sofa, reach your arms up to the sky, bend your elbows back and stretch your arms out.

E65 : Petites et grandes rotations

Wow, the fitness trainer shows you a great exercise to do at home. Stretch your arms out to the side horizontally and make several small circles from front to back. Then change direction and make your circles bigger!

E66 : Flexions

Wow, the fitness trainer shows you a great exercise to do at home. Stretch your arms out a bit away from your torso, then bring your hands to your shoulders and gently release.

E67 : De poing à main ouverte

Wow, the fitness trainer shows you a great exercise to do at home. Put your shoulders away from your ears and stretch your arms along your body. Then clench your fists really hard like you're trying to pop a balloon full of water in your hand and release your fists by stretching your fingers.

E68 : Paume à paume

Wow, the fitness trainer shows you a great exercise to do at home. Put your palms together at chest level. Squeeze your hands together tightly, hold for 2 seconds and release.

E69 : Ciseaux horizontaux

Wow, the fitness trainer shows you a great exercise to do at home. Stretch your arms out at shoulder level and then do a horizontal scissor kick. And cut, cut, cut!

E70 : Ciseaux verticaux

Wow, the fitness trainer shows you a great exercise to do at home. Stretch your arms out at shoulder level and then do a vertical scissor kick. And cut, cut, cut!

E71 : Cobra

Wow, the fitness trainer shows you a great exercise to do at home. Lie on the floor on your stomach, support yourself with your hands and raise your torso, keeping your head high. Hold the position for a few seconds and come back down. What a cobra!