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Treino Moderado

My Workout

Moderado   21 minutos

Áreas Alvo: Core, Shoulders

Equipamento: Dumbbells, Wall

Ali Iftikhar
 		    Adicionado Por Ali Iftikhar
My Workout
Tags
Treinos em Casa Treinos para Abdômen e Core Treinos com Halteres Treinos na Parede

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.
Jumping Jacks
40 segundos
Rest
Rest
20 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 segundos
Rest
Rest
20 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
Rest
Rest
20 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.
Push-Ups
15 segundos
Rest
Rest
15 segundos
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 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
40 segundos
Rest
Rest
20 segundos
Return and repeat.
Tricep Dips
45 segundos
Rest
Rest
20 segundos

Conjunto 2: 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.
Jumping Jacks
40 segundos
Rest
Rest
20 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minuto
Rest
Rest
20 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
Rest
Rest
20 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.
Push-Ups
15 segundos
Rest
Rest
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
40 segundos
Rest
Rest
20 segundos
Return and repeat.
Tricep Dips
45 segundos
Rest
Rest
20 segundos

Conjunto 3: 1 rodada
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 segundos
Rest
Rest
10 segundos
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 segundos
Rest
Rest
20 segundos
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 segundos
Rest
Rest
20 segundos
Wall Sit
Wall Sit
30 segundos
Rest
Rest
20 segundos
Dumbbell Chest Press
Dumbbell Chest Press
40 segundos

Conjunto 4: 1 rodada
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 segundos
Rest
Rest
10 segundos
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 segundos
Rest
Rest
20 segundos
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 segundos
Rest
Rest
20 segundos
Wall Sit
Wall Sit
30 segundos
Rest
Rest
20 segundos
Dumbbell Chest Press
Dumbbell Chest Press
40 segundos
Rest
Rest
20 segundos

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

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