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Treino Moderado Grátis

Ring the BELLS!

Moderado   30 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells, Barbell, Box / Step

Ring the BELLS!
Tags
Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Barras de Pesos Treinos com Caixa ou Degrau
Descrição

Prepare to ring the bells (dumbbells that is) after a nice warm up to get the blood moving. This full body dumbbell workout is a great way to promote muscle mass while burning enough cals to keep the fat off. Ring the BELLS! is sure to get you in that holiday spirit, feeling toned & toasty! Be sure to have a set of dumbbells or soup cans handy.

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.
Jumping Jacks
1 minuto
Rest
Rest
10 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 segundos
Rest
Rest
20 segundos
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
1 minuto
Rest
Rest
10 segundos
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 segundos
Rest
Rest
20 segundos
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minuto
Rest
Rest
30 segundos

Conjunto 2: 2 rodadas
Overhead Press
Overhead Press
1 minuto
Rest
Rest
15 segundos
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuto
Rest
Rest
15 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.
Dumbbell Bent Over Rows
1 minuto
Rest
Rest
15 segundos
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minuto
Rest
Rest
35 segundos

Conjunto 3: 2 rodadas
Chest Press
Chest Press
1 minuto
Rest
Rest
20 segundos
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minuto
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuto
Rest
Rest
20 segundos
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 segs
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuto
Rest
Rest
30 segundos

Workout Discussion

18 Jun
Very good workout, arms are aching the day after!
15 May
Very good one!
08 Dec
very cool!

Aparece em

strength
Força
cardio
Cardio

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Quickdraw Adjustable Dumbbells
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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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