Treino Moderado

Workout 1 - JY

Moderado Duration 1 h 30 m

Áreas Alvo: Full Body

Equipamento: Dumbbells, Kettlebells, Exercise Mat, Bench, BOSU, Barbell, Stability Ball, Resistance Bands

Adicionado Por J Yu

Tags

Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Kettlebells Treinos com Banco Treinos com Bola Bosu Treinos com Barras de Pesos Treinos com Bola de Exercício Treinos com Bandas de Resistência

Exercises

Conjunto 1: 2 rodadas

1 minuto

Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.

Dumbbell Push Press

1 minuto

1 minuto

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

Dumbbell Squats

1 minuto

15 segundos

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

1 minuto

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

1 minuto

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

1 minuto

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Kettlebell Swings

Kettlebell Swings

1 minuto

15 segundos

Balancing Stick

Balancing Stick

1 minuto

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minuto

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

45 segundos

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

45 segundos

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

1 minuto

15 segundos

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 minuto

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuto

BOSU Split Squats

1 minuto

Dumbell Back Row

Dumbell Back Row

1 minuto

15 segundos

Horizontal Goblet Squats

Horizontal Goblet Squats

1 minuto

Barbell Bench Press

Barbell Bench Press

1 minuto

1 minuto

Overhead Squat with Ball

Overhead Squat with Ball

1 minuto

Conjunto 2: 1 rodada

30 segundos

Conjunto 3: 2 rodadas

Barbell Stiff Legged Deadlift

Barbell Stiff Legged Deadlift

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

Prisoner Squats

Prisoner Squats

1 minuto

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuto

15 segundos

1 minuto

Dumbbell Chest Press

Dumbbell Chest Press

1 minuto

Weighted Russian Twists on BOSU

Weighted Russian Twists on BOSU

1 minuto

Right Leg Balance and L-lift with Band

Right Leg Balance and L-lift with Band

45 segundos

Left Leg Balance and L-lift with Band

Left Leg Balance and L-lift with Band

45 segundos

15 segundos

Band Squats with Press

Band Squats with Press

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Jump your feet forward to a squat.

1 minuto

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

45 segundos

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

45 segundos

15 segundos

Basketball Shots

Basketball Shots

1 minuto

1 minuto

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

1 minuto

Then twist to form the opposite side plank. Maintain strong arms throughout.

Alternating Side Planks

1 minuto

15 segundos

Lunges with Rotation

Lunges with Rotation

1 minuto

Dumbbell V-Raises

Dumbbell V-Raises

1 minuto

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

1 minuto

Dumbbell Side Bends

Dumbbell Side Bends

1 minuto

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Escolha Principal para este Treino

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