Treino para Iniciantes

Leg Day

Iniciante Duration 33 minutos

Áreas Alvo: Glutes, Legs

Equipamento: Dumbbells, Barbell, Box or Step, Chair

Adicionado Por Shannon Sandt

Tags

Treinos Completos na Academia Treinos de glúteos Treinos com Halteres Treinos com Barras de Pesos Treinos com Caixa ou Degrau Treinos com Cadeira

Exercises

Conjunto 1: 6 rodadas

Keep your chin up, shoulders down, and back straight as you perform the squat.

Pesos: Pesado

Dumbbell Squats

12 repetições

15

1 minuto

Conjunto 2: 4 rodadas

Pesos: Pesado

11 repetições

15lbs

Barbell Glute Bridge

Barbell Glute Bridge

15 segundos

1 minuto

Conjunto 3: 2 rodadas

Pesos: Pesado

Bench Barbell Calf Raises

9 repetições

15

25 segundos

Conjunto 4: 5 rodadas

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

18 repetições

Heavy band, 9 each side

Side Cross Kicks

Side Cross Kicks

16 repetições

Heavy band, 8 each side

1 minuto

Conjunto 5: 3 rodadas

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.

15 segundos

30 segundos

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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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