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Treino Moderado

Low Impact

Moderado   25 minutos

Áreas Alvo: Upper Body

Equipamento: Exercise Mat, Pull Up Bar, Kettlebells, Dumbbells

Salem Coogler
 		    Adicionado Por Salem Coogler
Low Impact
Tags
Treinos em Casa Treinos para a Parte Superior do Corpo Treinos com Barra de Tração Treinos com Kettlebells Treinos com Halteres

Exercises

Conjunto 1: 1 rodada
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
30 segundos
Side Bends
Side Bends
40 segundos
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 segundos
Rotating Elbow Plank
Rotating Elbow Plank
1 minuto
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
10 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
Rest
Rest
10 segundos
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
10 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minuto
Rest
Rest
10 segundos
Pull-Ups
Pull-Ups
5 repetições
Rest
Rest
10 segundos
Kettlebell Halo
Kettlebell Halo
1 minuto
Rest
Rest
10 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
20 repetições
Rest
Rest
10 segundos
Pop right back up to the start position and repeat.
Drop Squats
1 minuto
Rest
Rest
10 segundos
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
1 minuto
Rest
Rest
10 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
20 repetições
Rest
Rest
10 segundos
Kettlebell Halo
Kettlebell Halo
1 minuto
Rest
Rest
10 segundos
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minuto
Rest
Rest
10 segundos
Do a pull up and hold at 90 degrees. Keep your shoulders away from your ears and try not to hold your breath. For more intensity, use a wider grip.
90 Degree Hang
20 segundos
Rest
Rest
10 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
20 repetições
Rest
Rest
10 segundos
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
1 minuto
Rest
Rest
10 segundos
Pull-Ups
Pull-Ups
5 repetições
Rest
Rest
10 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
20 repetições
Rest
Rest
10 segundos
Kettlebell Upright Rows
Kettlebell Upright Rows
20 repetições
Rest
Rest
10 segundos
After four concentrated reps, switch sides.
Isometric Bicep Curls
30 repetições
Rest
Rest
10 segundos
Return and repeat.
Tricep Dips
1 minuto
Rest
Rest
10 segundos
Ankle Grabbers
Ankle Grabbers
1 minuto

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Quickdraw Adjustable Dumbbells
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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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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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