Treino para Iniciantes

Body

Iniciante Duration 58 minutos

Áreas Alvo: Legs

Equipamento: Stair Machine, Barbell, Strength Machine, Dumbbells, Cardio Machine

Adicionado Por Christy Koufos

Tags

Treinos Completos na Academia Treinos para Pernas Treinos na Máquina de Escada Treinos com Barras de Pesos Treinos com Máquina de Força Treinos com Halteres Treinos com Máquina de Cardio

Exercises

Conjunto 1: 1 rodada

5 minutos

Conjunto 2: 3 rodadas

Barbell Glute Bridge

Pesos: Moderado

Barbell Glute Bridge

12 repetições

20 kg

Conjunto 3: 1 rodada

6 minutos

Conjunto 4: 3 rodadas

1 min 30 segs

1 min 30 segs

Weighted Sumo Squats

Weighted Sumo Squats

1 min 30 segs

One Arm Dumbbell Rows

One Arm Dumbbell Rows

1 minuto

Conjunto 5: 3 rodadas

Weighted Russian Twists

1 min 30 segs

1 minuto

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

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Conjunto 6: 1 rodada

Treadmill Running

Treadmill Running

15 minutos

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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.