Treino do Treinador

Alt2

Duration 45 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat, Dumbbells, Chair, Strength Machine, Bench

Adicionado por Personal Trainer Adam Weber

Tags

Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Cadeira Treinos com Máquina de Força Treinos com Banco

Exercises

Conjunto 1: 1 rodada

1 minuto

1 minuto

Alternating Side Planks

Alternating Side Planks

1 minuto

5 segundos

1 minuto

1 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

1 minuto

1 minuto

1 minuto

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuto

Bicycle in Bridge

Bicycle in Bridge

1 minuto

5 segundos

1 minuto

1 minuto

Overhead Crunches

Overhead Crunches

1 minuto

Hip Rock N Raises

Hip Rock N Raises

1 minuto

5 segundos

Conjunto 2: 1 rodada

Dumbbell Squats

Dumbbell Squats

1 minuto

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuto

Dumbbell Lunges

Dumbbell Lunges

1 minuto

Single Leg Squats

Single Leg Squats

1 minuto

Prisoner Squats

Prisoner Squats

1 minuto

1 minuto

1 minuto

Calf Raise Toes In

Calf Raise Toes In

1 minuto

Calf Raise Toes Out

Calf Raise Toes Out

1 minuto

5 segundos

Seated Calf Raise

Seated Calf Raise

1 minuto

Donkey Calf Raise

Donkey Calf Raise

1 minuto

1 minuto

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuto

5 segundos

Conjunto 3: 1 rodada

1 minuto

40 segundos

Rotational Shoulder Presses

Rotational Shoulder Presses

40 segundos

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

40 segundos

Dumbbell Back Row

Dumbbell Back Row

30 segundos

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

30 segundos

Dumbbell Upright Rows

Dumbbell Upright Rows

30 segundos

Dumbbell V-Raises

Dumbbell V-Raises

30 segundos

5 segundos

Bench Dumbbell Fly

Bench Dumbbell Fly

1 minuto

1 minuto

Dolphin Push-Ups

Dolphin Push-Ups

1 minuto

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

5 segundos

1 minuto

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

5 segundos

1 min 30 segs

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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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