Sections

Intenso Duration 56 minutos

Áreas Alvo: Legs, Core

Equipamento: Exercise Mat, Dumbbells, Chair, Bench

Adicionado por Personal Trainer Adam Weber

Tags

Treinos em Casa Treinos para Pernas Treinos com Halteres Treinos com Cadeira Treinos com Banco

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

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 minuto

Cross Leg Obliques

Cross Leg Obliques

1 minuto

1 minuto

1 minuto

1 minuto

1 minuto

Conjunto 4: 1 rodada

1 minuto

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuto

Hip Rock N Raises

Hip Rock N Raises

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

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

Reverse Crunches

1 minuto

1 minuto

Conjunto 5: 1 rodada

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuto

Repeat on the left side and continue alternating sides.

1 minuto

1 minuto

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuto

1 minuto

1 minuto

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuto

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuto

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuto

1 minuto

Calf Raise Toes In

Calf Raise Toes In

1 minuto

Calf Raise Toes Out

Calf Raise Toes Out

1 minuto

Donkey Calf Raise

Donkey Calf Raise

1 minuto

Conjunto 6: 1 rodada

2 minutos

1 minuto

1 minuto

Return and repeat.

1 minuto

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

2 minutos

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.

Dumbbell Bent Over Rows

1 minuto

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 minuto

5 segundos

Dumbbell Fly on Bench

Dumbbell Fly on Bench

1 minuto

5 segundos

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuto

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuto

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuto

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuto

1 min 30 segs

5 segundos

Conjunto 7: 1 rodada

Push-Up Bird Dog

Push-Up Bird Dog

1 minuto

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minuto

Dips with Leg Extension

Dips with Leg Extension

1 minuto

Jump your feet forward to a squat.

1 minuto

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minuto

Jump up explosively, straightening your legs and lifting your torso up.

1 minuto

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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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