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Treino Moderado

Basic 10 Min

Moderado   11 minutos

Áreas Alvo: Core

Equipamento: Dumbbells, Exercise Mat

Manisha V
 		    Adicionado Por Manisha V
Basic 10 Min
Tags
Treinos em Casa Treinos para Abdômen e Core Treinos com Halteres

Exercises

Conjunto 1: 1 rodada
Clockwise Neck Rolls
Clockwise Neck Rolls
10 segundos
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
10 segundos
Forward Shoulder Rolls
Forward Shoulder Rolls
10 segundos
Backward Shoulder Rolls
Backward Shoulder Rolls
10 segundos
Repeat and flow through the movement.
Big Forward Arm Circles
10 segundos
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
10 segundos
Small Forward Arm Circles
Small Forward Arm Circles
10 segundos
Small Reverse Arm Circles
Small Reverse Arm Circles
10 segundos
Cross Knees to Elbows
Cross Knees to Elbows
30 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
40 segundos
Rest
Rest
10 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.
Push-Ups
1 minuto
Rest
Rest
10 segundos
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
40 segundos
Rest
Rest
10 segundos
Bicep Curls
Bicep Curls
30 segundos
Rest
Rest
10 segundos
Tricep Extensions
Tricep Extensions
30 segundos
Rest
Rest
10 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
Right Side Plank
Right Side Plank
40 segundos
Left Side Plank
Left Side Plank
40 segundos
Rest
Rest
10 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 segundos
Firm your shoulder blades against your back for maximum effect.
Cobra
30 segundos
Crunches with Knee Hugs
Crunches with Knee Hugs
30 segundos
Left Reverse Crescent
Left Reverse Crescent
30 segundos
Right Reverse Crescent
Right Reverse Crescent
30 segundos

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis