Treino Moderado

Total Body

Moderado Duration 31 minutos

Áreas Alvo: Arms, Back

Equipamento: Exercise Mat, Dumbbells, Bench, Cardio Machine, Kettlebells, Chair

Adicionado Por Linda Arocho

Tags

Treinos Completos na Academia Treinos para Braços Treinos com Halteres Treinos com Banco Treinos com Máquina de Cardio Treinos com Kettlebells Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada

Good Morning Sunshines

Good Morning Sunshines

30 segundos

Mountain Pose with Prayer Hands

Mountain Pose with Prayer Hands

20 segundos

Alternating Side Reaches

Alternating Side Reaches

30 segundos

30 segundos

30 segundos

30 segundos

15 segundos

Conjunto 2: 2 rodadas

Alternating Bicep Curls

Alternating Bicep Curls

1 minuto

Tricep Kickbacks

Tricep Kickbacks

30 segundos

One Arm Dumbbell Row

One Arm Dumbbell Row

1 minuto

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

30 segundos

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

30 segundos

Isometric Bicep Curls

Isometric Bicep Curls

1 minuto

15 segundos

Conjunto 3: 2 rodadas

Tricep Extensions

Tricep Extensions

30 segundos

Dumbbell Bench Press

Dumbbell Bench Press

30 segundos

Dumbbell Fly on Bench

Dumbbell Fly on Bench

15 segundos

Tricep Kickbacks

Tricep Kickbacks

30 segundos

20 segundos

Conjunto 4: 1 rodada

30 segundos

Fast Stair Steps

Fast Stair Steps

30 segundos

15 segundos

Conjunto 5: 1 rodada

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

30 segundos

Dumbbell Sumo Squats

Dumbbell Sumo Squats

30 segundos

Dumbbell Right Side Bends

Dumbbell Right Side Bends

15 segundos

Dumbbell Left Side Bends

Dumbbell Left Side Bends

15 segundos

Left Suitcase Squats with Kettlebell

Left Suitcase Squats with Kettlebell

15 segundos

Left Suitcase Squats with Kettlebell

Left Suitcase Squats with Kettlebell

15 segundos

10 segundos

Conjunto 6: 1 rodada

1 minuto

15 segundos

Conjunto 7: 1 rodada

Standing Back Bend

Standing Back Bend

30 segundos

Big Toe Forward Bend

Big Toe Forward Bend

30 segundos

Wide Leg Forward Bend D

Wide Leg Forward Bend D

30 segundos

Look up with Arched Back

Look up with Arched Back

15 segundos

10 segundos

Neck Side Rotations

Neck Side Rotations

30 segundos

Neck Stretch with Arm Overhead

Neck Stretch with Arm Overhead

30 segundos

Up and Down Neck Tilts

Up and Down Neck Tilts

30 segundos

Clockwise Neck Rolls

Clockwise Neck Rolls

15 segundos

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 segundos

Twisted Arm & Shoulder Stretches

Twisted Arm & Shoulder Stretches

30 segundos

Curved Spine Stretch

Curved Spine Stretch

15 segundos

Forward Shoulder Rolls

Forward Shoulder Rolls

15 segundos

Backward Shoulder Rolls

Backward Shoulder Rolls

15 segundos

20 segundos

Conjunto 8: 1 rodada

30 segundos

30 segundos

15 segundos

Child's Pose with Reverse Prayer

Child's Pose with Reverse Prayer

15 segundos

5 segundos

Lying Spinal Twist

Lying Spinal Twist

30 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

15 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

15 segundos

30 segundos

30 segundos

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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.