Vestibando

Intenso Duration 55 minutos

Áreas Alvo: Core, Legs

Equipamento: Exercise Mat, Chair, Resistance Bands, Dumbbells

Adicionado por Personal Trainer Adam Weber

Tags

Treinos em Casa Treinos para Abdômen e Core Treinos com Cadeira Treinos com Bandas de Resistência Treinos com Halteres

Exercises

Conjunto 1: 1 rodada

Up and Down Neck Tilts

Up and Down Neck Tilts

20 segundos

Neck Side Rotations

Neck Side Rotations

20 segundos

Lateral Neck Stretches

Lateral Neck Stretches

20 segundos

Clockwise Neck Rolls

Clockwise Neck Rolls

15 segundos

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 segundos

Shoulder Stretches

Shoulder Stretches

15 segundos

Shoulder Stretches

Shoulder Stretches

15 segundos

Overhead Stretches

Overhead Stretches

20 segundos

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

Big Forward Arm Circles

15 segundos

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

Big Reverse Arm Circles

15 segundos

Standing Back Bend

Standing Back Bend

20 segundos

20 segundos

20 segundos

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 segundos

15 segundos

15 segundos

Repeat on the left side and continue alternating sides.

15 segundos

Repeat on the left side and continue alternating sides.

15 segundos

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 segundos

Firm your shoulder blades against your back for maximum effect.

20 segundos

Then drop your head, round your spine and arch your back. Repeat.

20 segundos

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 segundos

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 segundos

Conjunto 2: 1 rodada

20 segundos

Seated Wide Angle

Seated Wide Angle

20 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

15 segundos

Lying Hamstring Stretches

Lying Hamstring Stretches

15 segundos

Bicep Stretches

Bicep Stretches

20 segundos

Conjunto 3: 1 rodada

1 min 15 segs

Cross Leg Obliques

Cross Leg Obliques

1 min 15 segs

1 min 15 segs

1 min 15 segs

1 min 15 segs

1 min 15 segs

Conjunto 4: 1 rodada

1 min 15 segs

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 segs

Hip Rock N Raises

Hip Rock N Raises

1 min 15 segs

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 min 15 segs

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

Reverse Crunches

1 min 15 segs

1 min 15 segs

10 segundos

Conjunto 5: 1 rodada

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuto

Spiderman Push-Ups

Spiderman Push-Ups

1 minuto

1 minuto

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

1 minuto

1 minuto

Conjunto 6: 1 rodada

Repeat on the left side and continue alternating sides.

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

1 minuto

Conjunto 7: 1 rodada

Circular Push-Ups

Circular Push-Ups

1 minuto

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuto

1 minuto

Conjunto 8: 1 rodada

1 minuto

Return and repeat.

1 minuto

Conjunto 9: 1 rodada

1 minuto

1 minuto

Spiderman Walks

Spiderman Walks

1 minuto

Conjunto 10: 1 rodada

Band Bicep Curls

Band Bicep Curls

1 minuto

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

1 minuto

Conjunto 11: 1 rodada

Band Shoulder Press

Band Shoulder Press

1 minuto

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuto

Conjunto 12: 1 rodada

Band Squats with Press

Band Squats with Press

1 minuto

Lateral Step with Band

Lateral Step with Band

1 minuto

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuto

Conjunto 13: 1 rodada

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

Inward Wrist Circles

Inward Wrist Circles

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

Outward Wrist Circles

Outward Wrist Circles

1 minuto

2 minutos

2 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.

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