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Treino para Iniciantes

Full Body

Iniciante   1 h 58 m

Áreas Alvo: Legs

Equipamento: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

John Emsermann
 		    Adicionado Por John Emsermann
Full Body
Tags
Treinos Completos na Academia Treinos para Pernas Treinos na Esteira Treinos com Caixa ou Degrau Treinos com Barras de Pesos Treinos com Banco Treinos com Halteres Treinos com Bandas de Resistência Treinos na Parede
Descrição

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Conjunto 1: 1 rodada
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minutos
WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES
Rest
Rest
2 minutos
WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH
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.
Prisoner Squats
15 repetições
Rest
Rest
2 minutos
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.
Prisoner Squats
15 repetições
Rest
Rest
2 minutos
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.
Prisoner Squats
15 repetições
Rest
Rest
2 minutos
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 repetições
Rest
Rest
2 minutos
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 repetições
Rest
Rest
2 minutos
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 repetições
Rest
Rest
2 minutos

Conjunto 2: 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.
Plank
1 minuto
Rest
Rest
2 minutos
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.
Plank
1 minuto
Rest
Rest
2 minutos
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.
Plank
1 minuto
Rest
Rest
2 minutos

Conjunto 3: 1 rodada
Lunges with Knee Lifts
Lunges with Knee Lifts
12 repetições
Rest
Rest
2 minutos
Lunges with Knee Lifts
Lunges with Knee Lifts
12 repetições
Rest
Rest
2 minutos
Lunges with Knee Lifts
Lunges with Knee Lifts
2 minutos
Rest
Rest
2 minutos
Box Jumps
Box Jumps
10 repetições
Rest
Rest
2 minutos
Box Jumps
Box Jumps
10 repetições
Rest
Rest
2 minutos
Box Jumps
Box Jumps
10 repetições
Rest
Rest
2 minutos
Calf Raises
Calf Raises
20 repetições
Rest
Rest
2 minutos
Calf Raises
Calf Raises
20 repetições
Rest
Rest
2 minutos
Calf Raises
Calf Raises
20 repetições
Rest
Rest
2 minutos
Barbell Bench Press
Barbell Bench Press
10 repetições
Rest
Rest
2 minutos
Barbell Bench Press
Barbell Bench Press
10 repetições
Rest
Rest
2 minutos
Barbell Bench Press
Barbell Bench Press
10 repetições
Rest
Rest
2 minutos
Bicep Curls
Resistência: Moderado
Bicep Curls
12 repetições
Rest
Rest
2 minutos
Bicep Curls
Resistência: Moderado
Bicep Curls
12 repetições
Rest
Rest
2 minutos
Bicep Curls
Resistência: Moderado
Bicep Curls
12 repetições
Rest
Rest
2 minutos
Tricept Cable Pull Down
Tricept Cable Pull Down
12 repetições
Rest
Rest
2 minutos
Tricept Cable Pull Down
Tricept Cable Pull Down
12 repetições
Rest
Rest
2 minutos
Tricept Cable Pull Down
Tricept Cable Pull Down
12 repetições
Rest
Rest
1 minuto
Chest Row
Chest Row
1 minuto
Rest
Rest
2 minutos
Chest Row
Chest Row
1 minuto
Rest
Rest
1 minuto
Chest Row
Chest Row
1 minuto
Rest
Rest
2 minutos
Barbell Deadlifts
Barbell Deadlifts
10 repetições
Rest
Rest
2 minutos
Barbell Deadlifts
Barbell Deadlifts
10 repetições
Rest
Rest
1 minuto
Barbell Deadlifts
Barbell Deadlifts
10 repetições
Rest
Rest
2 minutos
Torso Twist with Band
Torso Twist with Band
12 repetições
Rest
Rest
2 minutos
Torso Twist with Band
Torso Twist with Band
12 repetições
Rest
Rest
2 minutos
Torso Twist with Band
Torso Twist with Band
12 repetições

Conjunto 4: 1 rodada
Hamstring Stretch..
Hamstring Stretch..
45 segundos
Hamstring Stretch..
Hamstring Stretch..
45 segundos
Rest
Rest
30 segundos
Right Arm Cross Stretch
Right Arm Cross Stretch
45 segundos
Left Arm Cross Stretch
Left Arm Cross Stretch
45 segundos
Rest
Rest
1 minuto
Right Quad Stretch
Right Quad Stretch
45 segundos
Rest
Rest
1 minuto
Left Quad Stretch
Left Quad Stretch
45 segundos
Rest
Rest
1 minuto
Wall Calf Stretches
Wall Calf Stretches
45 segundos
Wall Calf Stretches
Wall Calf Stretches
45 segundos

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Destaque

weight loss

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abs & core

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weightlifting

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interval timers

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