Full Body

Intenso Duration 24 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat, Kettlebells, Dumbbells

Adicionado Por Bruno Silva

Tags

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

Exercises

Conjunto 1: 1 rodada

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.

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

1 minuto

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 segundos

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 segundos

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

10 repetições

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

15 repetições

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 repetições

Plank with Shoulder Taps

Plank with Shoulder Taps

45 segundos

Then drop your head, round your spine and arch your back. Repeat.

30 segundos

Conjunto 2: 3 rodadas

Kettlebell Goblet Squats

Kettlebell Goblet Squats

12 repetições

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.

12 repetições

12 repetições

Dumbbell Back Row

Dumbbell Back Row

20 repetições

20 repetições

Plank with Shoulder Taps

Plank with Shoulder Taps

45 segundos

Conjunto 3: 1 rodada

Standing Forward Bend

Standing Forward Bend

1 minuto

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

1 minuto

Seated Leg Stretch

Seated Leg Stretch

1 minuto

right leg

Seated Leg Stretch

Seated Leg Stretch

1 minuto

left leg

Stretch your arms overhead with palms on the ground.

1 minuto

Firm your shoulder blades against your back for maximum effect.

1 minuto

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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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