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Treino Intenso

Abs/Arms & Back

Intenso   42 minutos

Áreas Alvo: Core

Equipamento: Dumbbells, Bench

Shanesse Peek
 		    Adicionado Por Shanesse Peek
Abs/Arms & Back
Tags
Treinos em Casa Treinos para Abdômen e Core Treinos com Halteres Treinos com Banco
Descrição

Master Plan- Copy this

Exercises

Conjunto 1: 1 rodada
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 segundos
Rest
Rest
30 segundos
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
1 minuto
Supermans
Supermans
1 minuto
Rest
Rest
1 minuto

Conjunto 2: 2 rodadas
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
30 segundos
Transition
Transition
15 segundos
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
1 minuto
Transition
Transition
10 segundos
Alternating Bent Over Rows
Pesos: Pesado
Alternating Bent Over Rows
45 segundos
Rest
Rest
1 minuto

Conjunto 3: 1 rodada
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 segundos
Rest
Rest
30 segundos
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
1 minuto
Supermans
Supermans
1 minuto
Rest
Rest
1 minuto

Conjunto 4: 2 rodadas
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
45 segundos
Transition
Transition
15 segundos
Dumbbell Bench Press
Dumbbell Bench Press
45 segundos
Rest
Rest
1 minuto

Conjunto 5: 1 rodada
Lying Leg Extensions
Lying Leg Extensions
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Leg Raises
Leg Raises
30 segundos
Rest
Rest
30 segundos
Scissor Kicks
Scissor Kicks
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
1 minuto
Supermans
Supermans
1 minuto
Rest
Rest
1 minuto

Conjunto 6: 2 rodadas
Bicep Curls
Bicep Curls
45 segundos
Tricep Extensions
Tricep Extensions
45 segundos
Rest
Rest
1 minuto

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Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

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