Treino Moderado

Upper Body + Core

Moderado Duration 27 minutos

Áreas Alvo: Core

Equipamento: Stationary Bike, Stability Ball, Pull Up Bar, Dumbbells

Adicionado Por Aleks Szara

Tags

Treinos Completos na Academia Treinos para Abdômen e Core Treinos na Bicicleta Estacionária Treinos com Bola de Exercício Treinos com Barra de Tração Treinos com Halteres

Exercises

Conjunto 1: 1 rodada

Warm-Up Cycling

❤️ Leve (Zona 1)

Warm-Up Cycling

5 minutos

Small Reverse Arm Circles

Small Reverse Arm Circles

1 minuto

Small Forward Arm Circles

Small Forward Arm Circles

1 minuto

Conjunto 2: 2 rodadas

1 min 30 segs

done with ab wheel

Hanging L Raises

Hanging L Raises

1 minuto

1 min 30 segs

with hold

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.

1 minuto

Conjunto 3: 2 rodadas

Dumbbell Side Bends

Dumbbell Side Bends

1 min 30 segs

Weighted Russian Twists

1 min 30 segs

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minuto

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Body Core Circuit

Body Core Circuit

12 minutos, Moderado

19 minutos, Intenso

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.