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Treino Intenso Grátis

Upper Body Pusher

Intenso   12 minutos

Áreas Alvo: Arms, Core

Equipamento: Exercise Mat

Upper Body Pusher
Tags
Treinos com Peso Corporal Treinos para Braços
Descrição

Get ready to push it! This fast paced workout focuses on strengthening and toning your upper body, helping you spring into your warm weather tees and tanks. Give it your best shot with a variety of push-ups and planks that work your chest, shoulder and back muscles. No equipment required. Push away!

Exercises

Conjunto 1: 1 rodada
Side Bends
Side Bends
20 segundos
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 segundos
Knees to Elbows
Knees to Elbows
20 segundos
Rest
Rest
15 segundos

Conjunto 2: 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
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
20 segundos
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 segundos
Plank with Shoulder Taps
Plank with Shoulder Taps
50 segundos
Stretch your arms overhead with palms on the ground.
Child's Pose
20 segundos
Dolphin Push-ups
Dolphin Push-ups
50 segundos
Rest
Rest
20 segundos
Return and repeat.
Tricep Dips
1 minuto
Rest
Rest
20 segundos
Plank Lateral Walk
Plank Lateral Walk
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
20 segundos
Rest
15 segundos

Conjunto 3: 1 rodada
Full Right Side Plank
Full Right Side Plank
20 segundos
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
20 segundos
Full Left Side Plank
Full Left Side Plank
20 segundos
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
20 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 segundos
Rest
Rest
20 segundos

Conjunto 4: 1 rodada
Upward Plank
Upward Plank
20 segundos
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 segundos
Shoulder Stretches
Shoulder Stretches
20 segundos
Tricep Stretches
Tricep Stretches
20 segundos

Workout Discussion

11 Nov
very intense. i would make it longer with longer rest periods as for myself.
08 Aug
Hi guys! How many times in a week, for you?
28 Jun
ممتاز
17 Feb
Very gud exercise for upper body....i luvd it....
04 Sep
jh

Aparece em

arms
Braços
bodyweight
Peso Corporal

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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

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis