Treino Moderado

Plate Attack

Moderado Duration 39 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells, Stability Ball, Medicine Ball, Kettlebells, Barbell

Adicionado Por James Cummings

Tags

Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Bola de Exercício Treinos com Bola Medicinal Treinos com Kettlebells Treinos com Barras de Pesos

Descrição

Use barbell plates for resistance

Exercises

Conjunto 1: 1 rodada

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuto

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuto

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuto

1 minuto

Knees to Elbows

Knees to Elbows

1 minuto

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

2 minutos

Conjunto 2: 1 rodada

Tricep Extensions

Tricep Extensions

1 minuto

Right Lunge With Left Rows

Right Lunge With Left Rows

30 segundos

Left Lunge With Right Rows

Left Lunge With Right Rows

30 segundos

Weighted Ball Crunch

Weighted Ball Crunch

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Lateral Lunge with Shoulder Press

Lateral Lunge with Shoulder Press

1 minuto

Kettlebell Swings

Kettlebell Swings

1 minuto

Kettlebell Halo

Kettlebell Halo

1 minuto

2 minutos

Conjunto 3: 1 rodada

Tricep Extensions

Tricep Extensions

1 minuto

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

1 minuto

Reverse Crunch with Ball

Reverse Crunch with Ball

1 minuto

1 minuto

Lateral to Front Raises

Lateral to Front Raises

1 minuto

Lateral to Front Raises

Lateral to Front Raises

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Rotating Elbow Plank

Rotating Elbow Plank

1 minuto

2 minutos

Conjunto 4: 1 rodada

Tricep Extensions

Tricep Extensions

1 minuto

1 minuto

1 minuto

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

1 minuto

1 minuto

Lengthening Stretches

5 minutos

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Quickdraw Adjustable Dumbbells

Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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