Treino Moderado

Full workout 3

Moderado Duration 23 minutos

Áreas Alvo: Lower Body

Equipamento: Exercise Mat, Dumbbells, Bench

Adicionado Por Richard Wesseling

Tags

Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Halteres Treinos com Banco

Descrição

20 sec rest

Exercises

Conjunto 1: 1 rodada

Lying Scorpions

Lying Scorpions

12 repetições

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

6 repetições

Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.

Right Side Plank Dips

6 repetições

1 minuto

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

6 repetições

Left Bridge Glute Circles

Left Bridge Glute Circles

12 repetições

Right Bridge Glute Circles

Right Bridge Glute Circles

12 repetições

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

12 repetições

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

30 segundos

1 minuto

Conjunto 2: 1 rodada

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 repetições

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 repetições

Dumbbell Front Raises

Dumbbell Front Raises

10 repetições

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

10 repetições

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

10 repetições

22 repetições

18 repetições

Dumbbell Bench Press

Dumbbell Bench Press

20 repetições

Dumbbell Bench Press

Dumbbell Bench Press

15 repetições

20 repetições

14 repetições

Tricep Kickbacks

Tricep Kickbacks

15 repetições

Tricep Kickbacks

Tricep Kickbacks

12 repetições

Repeat on the left side and continue alternating sides.

20 repetições

Repeat on the left side and continue alternating sides.

14 repetições

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

18 repetições

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

16 repetições

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

16 repetições

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

14 repetições

20 repetições

16 repetições

Return and repeat while alternating sides.

Dumbbell Lunges

12 repetições

Return and repeat while alternating sides.

Dumbbell Lunges

12 repetições

Hand Release Push-Ups

Hand Release Push-Ups

15 repetições

Hand Release Push-Ups

Hand Release Push-Ups

10 repetições

Treinos Relacionados

10 mins 40 segs, Moderado

16 mins 2 segs,

30 minutos, Iniciante

18 minutos, Moderado

Full Body Training

Full Body Training

10 mins 24 segs, Moderado

29 mins 10 segs,

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.

Treinos com o mesmo Equipamento

Austin’s Monday Workout V1

Austin’s Monday Workout V1

32 mins 53 segs, Moderado

Upper Body EMOM

Upper Body EMOM

31 minutos, Intenso

Chest Workout For Women

Chest Workout For Women

15 minutos, Moderado

Glute & Hamstring Strength | 30-Min Dumbbell Power

Glute & Hamstring Strength | 30-Min Dumbbell Power

30 mins 14 segs, Moderado

Grind - Bend And Lift (all Back and Shoulder)

Grind - Bend And Lift (all Back and Shoulder)

38 mins 40 segs, Intenso

50 minutos, Intenso