Treino Moderado

Mobility

Moderado Duration 32 minutos

Equipamento: Wall, Chair, Exercise Mat, Dumbbells, Kettlebells

Adicionado Por Bruno De Andrade

Tags

Treinos em Casa Treinos na Parede Treinos com Cadeira Treinos com Halteres Treinos com Kettlebells

Exercises

Conjunto 1: 1 rodada

20 repetições

circles, yes, no, maybe

20 repetições

forward and backward

Alternating Arm Swings

Alternating Arm Swings

20 repetições

15 repetições

each side

15 repetições

each side

20 repetições

Conjunto 2: 1 rodada

1 minuto

Two Handed Finger Stretch

Two Handed Finger Stretch

1 minuto

Straight Leg March

Straight Leg March

15 repetições

each side

Side To Side Swings

❤️ Vigoroso (Zona 3)

Side To Side Swings

15 repetições

each side. high reaching across body

30 segundos

30 segundos

1 minuto

Lateral Side Stretch

Lateral Side Stretch

30 segundos

Lateral Side Stretch

Lateral Side Stretch

30 segundos

Chair Tricep Dips

Chair Tricep Dips

30 segundos

hold stretch

Standing Biceps Stretches

Standing Biceps Stretches

30 segundos

30 repetições

10 repetições

1 minuto

hold for a few seconds, reset and repeat

15 repetições

1 minuto

Crossed Feet Forward Bend

30 segundos

Crossed Feet Forward Bend

30 segundos

15 repetições

ATG Split Squats

10 repetições

each side

40 segundos

40 segundos

Runner's Lunges

Runner's Lunges

30 segundos

Runner's Lunges

Runner's Lunges

30 segundos

30 segundos

30 segundos

Firm your shoulder blades against your back for maximum effect.

1 minuto

30 segundos

30 segundos

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 segundos

Single Leg Calf + Hamstring Stretch

Single Leg Calf + Hamstring Stretch

30 segundos

Seated Hamstring

Seated Hamstring

10 repetições

Seated Hamstring

Seated Hamstring

30 segundos

1 min 30 segs

start standing and go down. finish seated

30 segundos

Lying Hamstring Extended Leg Stretch

Lying Hamstring Extended Leg Stretch

15 repetições

hold leg above knee and stretch it as much as possibl. repeat

30 segundos

30 segundos

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 segundos

INTERNAL HIP ROTATION STRETCH lengthening through top of head

INTERNAL HIP ROTATION STRETCH lengthening through top of head

30 segundos

1 minuto

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Stretching time

Stretching time

12 mins 40 segs, Iniciante

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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