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Treino para Iniciantes

Full Body

Iniciante   43 minutos

Áreas Alvo: Full Body

Equipamento: Exercise Mat, Dumbbells

Elaine Briedenhann
 		    Adicionado Por Elaine Briedenhann
Full Body
Tags
Treinos em Casa Treinos para o Corpo Inteiro Treinos com Halteres
Descrição

Try this total body beginner-friendly tabata workout. We'll be doing 30 sec on and 10 sec off. Four sets with a 1 min rest in between. If you don't have access to dumbbells, you can substitute with soup cans or water bottles. Have fun!

Exercises

Conjunto 1: 1 rodada
Warm-Up Walk
Warm-Up Walk
5 minutos

Conjunto 2: 5 rodadas
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
30 segundos
Rest
Rest
10 segundos
Prisoner Squats
Prisoner Squats
30 segundos
Rest
Rest
10 segundos
Downward Facing Dog
Downward Facing Dog
30 segundos
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
30 segundos
Rest
Rest
10 segundos
Side Lunges
Side Lunges
30 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.
❤️ Moderado (Zona 2)
Push-Ups
30 segundos
Rest
Rest
10 segundos
Lie on your back with your knees bent and your hands behind neck. Inhale.
❤️ Moderado (Zona 2)
Crunches
30 segundos
Rest
Rest
10 segundos
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
❤️ Moderado (Zona 2)
Mountain Climbers
30 segundos
Rest
Rest
10 segundos
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
30 segundos
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.
Pesos: Leve
Dumbbell Bent Over Rows
30 segundos
Good Morning Sunshines
Good Morning Sunshines
1 minuto

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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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