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Absolute Arms

Intenso   20 minutos

Áreas Alvo: Shoulders

Equipamento: Dumbbells, Exercise Mat

Absolute Arms
Tags
Treinos em Casa Treinos para Ombros Treinos com Halteres
Descrição

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Conjunto 1: 1 rodada
Good Morning Sunshines
Good Morning Sunshines
50 segundos
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
40 segundos
Then, return to the center.
Alternating Side Reaches
50 segundos
Small Reverse Arm Circles
Small Reverse Arm Circles
40 segundos
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
20 segundos

Conjunto 2: 1 rodada
Dumbbell Side Bends
Dumbbell Side Bends
1 minuto
Side Bends
Side Bends
1 minuto
Dumbbell Front Raises
Dumbbell Front Raises
1 minuto
Arm Pumps
Arm Pumps
1 minuto
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuto
T's
T's
1 minuto
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minuto
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
40 segundos
Return and repeat.
Tricep Dips
30 segundos
Upward Plank
Upward Plank
30 segundos
Rest
1 minuto

Conjunto 3: 1 rodada
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.
Push-Ups
50 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 segundos
Diamond Push Ups
Diamond Push Ups
50 segundos
Stretch your arms overhead with palms on the ground.
Child's Pose
30 segundos
Clapping Push-ups
Clapping Push-ups
50 segundos
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 segundos

Conjunto 4: 1 rodada
Shadow Boxing
Shadow Boxing
1 minuto
Shoulder Stretches
Shoulder Stretches
40 segundos
Tricep Stretches
Tricep Stretches
40 segundos
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
40 segundos

Workout Discussion

18 May
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Aparece em

arms
Braços
weightlifting
Levantamento de Peso

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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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