Treino Moderado

Weight Training

Moderado Duration 45 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells, Kettlebells, Exercise Mat

Adicionado Por Drew Winchester

Tags

Treinos em Casa Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Kettlebells

Exercises

Conjunto 1: 2 rodadas

Knees to Elbows

❤️ Moderado (Zona 2)

Knees to Elbows

1 minuto

15 segundos

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

❤️ Moderado (Zona 2)

Prisoner Squats

1 minuto

15 segundos

Dumbbell Side Bends

Pesos: Moderado
❤️ Moderado (Zona 2)

Dumbbell Side Bends

1 minuto

15 segundos

❤️ Moderado (Zona 2)

1 minuto

15 segundos

Tricep Kickbacks

Pesos: Leve
❤️ Moderado (Zona 2)

Tricep Kickbacks

1 minuto

45 segundos

Conjunto 2: 3 rodadas

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.

Pesos: Moderado
❤️ Moderado (Zona 2)

Dumbbell Bent Over Rows

1 minuto

20 segundos

Tricep Extensions

Pesos: Moderado
❤️ Moderado (Zona 2)

Tricep Extensions

1 minuto

20 segundos

Dumbbell Chest Press

Pesos: Moderado
❤️ Moderado (Zona 2)

Dumbbell Chest Press

1 minuto

20 segundos

After four concentrated reps, switch sides.

Pesos: Moderado
❤️ Moderado (Zona 2)

Isometric Bicep Curls

1 minuto

20 segundos

Right Lawnmower with Kettlebell

Pesos: Moderado
❤️ Moderado (Zona 2)

Right Lawnmower with Kettlebell

45 segundos

Left Lawnmower with Kettlebell

Pesos: Moderado
❤️ Moderado (Zona 2)

Left Lawnmower with Kettlebell

45 segundos

20 segundos

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Pesos: Moderado
❤️ Moderado (Zona 2)

Dumbbell Push Press

1 minuto

1 minuto

Conjunto 3: 1 rodada

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

45 segundos

15 segundos

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

❤️ Moderado (Zona 2)

Elbows to Hands Plank

1 minuto

Extended Child's Pose

Extended Child's Pose

1 minuto

1 minuto

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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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