Treino para Iniciantes

FULL BODY

Iniciante Duration 18 minutos

Áreas Alvo: Full Body

Equipamento: Bench, Exercise Mat

Adicionado Por Nhayl Unabia

Tags

Treinos em Casa Treinos para o Corpo Inteiro Treinos com Banco

Exercises

Conjunto 1: 1 rodada

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuto

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

Big Forward Arm Circles

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

1 minuto

Conjunto 2: 2 rodadas

Push-Ups with Hands on Bench

Push-Ups with Hands on Bench

10 repetições

30 segundos

Push-Ups with Hands on Bench

Push-Ups with Hands on Bench

10 repetições

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

45 segundos

20 segundos

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

45 segundos

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

10 repetições

30 segundos

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

10 repetições

8 repetições

30 segundos

8 repetições

Conjunto 3: 1 rodada

1 minuto

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

Big Reverse Arm Circles

1 minuto

Center Leg Stretch

Center Leg Stretch

1 minuto

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Rep Fitness AB-511 Adjustable Weight Bench

Escolha Principal para este Treino

Rep Fitness AB-511 Adjustable Weight Bench

This fully adjustable weight bench is top quality, but not as expensive as their top of the line Blackwing bench.

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Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

✓ Agendamento para se adequar ao seu estilo de vida agitado

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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.

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro