Treino Moderado

Full workout 1

Moderado Duration 24 minutos

Áreas Alvo: Core, Arms

Equipamento: Kettlebells, Exercise Mat, Dumbbells, Bench

Adicionado Por Richard Wesseling

Tags

Treinos em Casa Treinos para Abdômen e Core Treinos com Kettlebells Treinos com Halteres Treinos com Banco

Descrição

20 sec rest

Exercises

Conjunto 1: 1 rodada

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

45 segundos

90-90 Crunch Taps

90-90 Crunch Taps

20 repetições

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

26 repetições

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

12 repetições

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 segundos

Left Oblique Crunches

Left Oblique Crunches

15 repetições

Right Oblique Crunches

Right Oblique Crunches

15 repetições

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuto

Reverse Elbow Plank

Reverse Elbow Plank

45 segundos

1 minuto

Conjunto 2: 1 rodada

Dumbbell Wrist Curls

Pesos: Pesado

Dumbbell Wrist Curls

15 repetições

Dumbbell Wrist Curls

Pesos: Pesado

Dumbbell Wrist Curls

12 repetições

Pesos: Máximo

20 repetições

Pesos: Máximo

18 repetições

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.

15 repetições

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.

12 repetições

15 repetições

15 repetições

40 segundos

25 segundos

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

14 repetições

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

12 repetições

Dumbbell Bench Press

Dumbbell Bench Press

15 repetições

Dumbbell Bench Press

Dumbbell Bench Press

15 repetições

Dumbbell Bench Press

Dumbbell Bench Press

12 repetições

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

15 repetições

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 repetições

20 repetições

20 repetições

Traveling High Knees

Traveling High Knees

45 segundos

Dumbbell Upright Rows

Dumbbell Upright Rows

12 repetições

Dumbbell Upright Rows

Dumbbell Upright Rows

12 repetições

15 repetições

15 repetições

Plank with Shoulder Taps

Plank with Shoulder Taps

20 repetições

Plank with Shoulder Taps

Plank with Shoulder Taps

16 repetições

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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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