Treino Moderado

Push Workout

Moderado Duration 30 minutos

Áreas Alvo: Upper Body

Equipamento: Dumbbells, Bench, Chair, Exercise Mat

Adicionado Por Angel Ehrlich

Tags

Treinos em Casa Treinos para a Parte Superior do Corpo Treinos com Halteres Treinos com Banco Treinos com Cadeira

Descrição

Chest, Shoulders, and Triceps

Exercises

Conjunto 1: 1 rodada

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 segundos

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 segundos

Stretch - Standing Cross Body Arms

Stretch - Standing Cross Body Arms

1 minuto

Shoulder Shrugs

Shoulder Shrugs

30 segundos

Desk Chair Cat Cow

Desk Chair Cat Cow

30 segundos

15 segundos

Conjunto 2: 1 rodada

Dumbbell Bench Press

Dumbbell Bench Press

40 segundos

20 segundos

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 segundos

20 segundos

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 segundos

20 segundos

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 segundos

20 segundos

Straight Pullover

Straight Pullover

40 segundos

20 segundos

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 segundos

20 segundos

Tricep Push-Ups

Tricep Push-Ups

40 segundos

20 segundos

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 segundos

20 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.

40 segundos

20 segundos

Twist your torso to the left and try to touch your hands to the ground.

40 segundos

20 segundos

Elbow Scissor Kicks

Elbow Scissor Kicks

40 segundos

20 segundos

90-90 Crunch Taps

90-90 Crunch Taps

40 segundos

20 segundos

Conjunto 3: 1 rodada

Dumbbell Bench Press

Dumbbell Bench Press

40 segundos

20 segundos

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 segundos

20 segundos

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 segundos

20 segundos

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 segundos

20 segundos

Straight Pullover

Straight Pullover

40 segundos

20 segundos

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 segundos

20 segundos

Tricep Push-Ups

Tricep Push-Ups

40 segundos

20 segundos

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 segundos

20 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.

40 segundos

20 segundos

Twist your torso to the left and try to touch your hands to the ground.

40 segundos

20 segundos

Elbow Scissor Kicks

Elbow Scissor Kicks

40 segundos

20 segundos

90-90 Crunch Taps

90-90 Crunch Taps

40 segundos

20 segundos

Conjunto 4: 1 rodada

Seated Shoulder Stretch

Seated Shoulder Stretch

45 segundos

Shoulder Stretch R

Shoulder Stretch R

30 segundos

Shoulder Stretch L

Shoulder Stretch L

30 segundos

30 segundos

30 segundos

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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.

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