Treino para Iniciantes

Full Workout

Iniciante Duration 34 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat, Cardio Machine, Resistance Bands, Dumbbells

Adicionado Por Manisha V

Tags

Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Máquina de Cardio Treinos com Bandas de Resistência Treinos com Halteres

Exercises

Conjunto 1: 1 rodada

Clockwise Neck Rolls

Clockwise Neck Rolls

15 segundos

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 segundos

Forward Shoulder Rolls

Forward Shoulder Rolls

10 segundos

Backward Shoulder Rolls

Backward Shoulder Rolls

10 segundos

30 segundos

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

Big Forward Arm Circles

25 segundos

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

Big Reverse Arm Circles

25 segundos

Small Forward Arm Circles

Small Forward Arm Circles

15 segundos

Small Reverse Arm Circles

Small Reverse Arm Circles

15 segundos

Knees to Elbows

Knees to Elbows

30 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.

30 segundos

Standing Back Bend

Standing Back Bend

15 segundos

30 segundos

Standing Forward Bend

Standing Forward Bend

15 segundos

10 segundos

Conjunto 2: 1 rodada

30 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.

1 minuto

15 segundos

Treadmill Running

Treadmill Running

5 minutos

15 segundos

Band Bicep Curls

Band Bicep Curls

1 minuto

Band Front Raises

Band Front Raises

1 minuto

Lateral Shoulder Raises with Band

Lateral Shoulder Raises with Band

1 minuto

Band Shoulder Press

Band Shoulder Press

1 minuto

Tricep Extensions

Tricep Extensions

1 min 30 segs

15 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

1 minuto

15 segundos

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuto

15 segundos

1 min 30 segs

15 segundos

Twist your torso to the left and try to touch your hands to the ground.

1 minuto

30 segundos

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 min 40 segs

15 segundos

Left Side Plank

Left Side Plank

40 segundos

Right Side Plank

Right Side Plank

40 segundos

15 segundos

Conjunto 3: 1 rodada

Lateral Neck Stretches

Lateral Neck Stretches

20 segundos

Tricep Stretches

Tricep Stretches

30 segundos

Shoulder Stretches

Shoulder Stretches

30 segundos

30 segundos

Stretch your arms overhead with palms on the ground.

30 segundos

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 segundos

Firm your shoulder blades against your back for maximum effect.

30 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

30 segundos

Lying Torso Twists

Lying Torso Twists

30 segundos

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 segundos

Left Leg Balance

Left Leg Balance

1 minuto

Right Leg Balance

Right Leg Balance

1 minuto

Treinos Relacionados

5 mins 35 segs, Iniciante

30 mins 35 segs, Iniciante

5 mins 5 segs, Moderado

4 mins 55 segs, Iniciante

8 mins 21 segs, Iniciante

11 minutos, 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.

Treinos com o mesmo Equipamento

Full Body + Plus Cardio

Full Body + Plus Cardio

39 mins 20 segs, Moderado

Full Body Workout

Full Body Workout

33 mins 30 segs, Moderado