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Treino Intenso

Full On

Intenso   2 h 21 m

Áreas Alvo: Legs, Core

Equipamento: Dumbbells

Emma Mongan
 		    Adicionado Por Emma Mongan
Full On
Tags
Treinos em Casa Treinos para Pernas Treinos com Halteres
Descrição

Go hard, or go home.

Exercises

Conjunto 1: 1 rodada
Right Quad Stretch
Right Quad Stretch
30 segundos
Left Quad Stretch
Left Quad Stretch
30 segundos
Left Side Stretch
Left Side Stretch
30 segundos
Right Side Stretch
Right Side Stretch
30 segundos
Double Leg Stretch
Double Leg Stretch
30 segundos
Seated Leg Stretch
Seated Leg Stretch
30 segundos
90 Lat Stretch
90 Lat Stretch
30 segundos
Standing Leg Stretches
Standing Leg Stretches
30 segundos
Tricep Stretches
Tricep Stretches
30 segundos
Chest Stretch
Chest Stretch
30 segundos
Hamstring Stretches
Hamstring Stretches
30 segundos
Left Arm Cross Stretch
Left Arm Cross Stretch
30 segundos
Right Arm Cross Stretch
Right Arm Cross Stretch
30 segundos
Curved Spine Stretch
Curved Spine Stretch
30 segundos
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 segundos
Lying Hamstring Stretches
Lying Hamstring Stretches
30 segundos
Wall Hamstring Stretches
Wall Hamstring Stretches
30 segundos
Clockwise Neck Rolls
Clockwise Neck Rolls
30 segundos
Big Reverse Arm Circles
Big Reverse Arm Circles
30 segundos
Runners Lunges
Runners Lunges
1 minuto
Rest
Rest
5 minutos
Alternating Bicep Curls
Alternating Bicep Curls
1 minuto
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minuto
Dumbbell Chest Press
Dumbbell Chest Press
1 minuto
Dumbbell Front Raises
Dumbbell Front Raises
1 minuto
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minuto
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 segundos
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 segundos
Dumbbell Push Press
Dumbbell Push Press
1 minuto
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minuto
Dumbbell Squats
Dumbbell Squats
1 minuto
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minuto
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minuto
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minuto
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minuto
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minuto
Tricep Extensions
Tricep Extensions
1 minuto
Tricep Kickbacks
Tricep Kickbacks
1 minuto
Rest
Rest
5 minutos
Foot Taps
Foot Taps
1 minuto
Lateral Leg Lifts
Lateral Leg Lifts
1 minuto
Plank
Plank
30 segundos
Elbow Plank
Elbow Plank
30 segundos
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 segundos
Side Plank Dips
Side Plank Dips
1 minuto
Left Half Side Plank
Left Half Side Plank
1 minuto
Squat Pulses
Squat Pulses
1 minuto
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 segundos
Kneeling Right Side Plank
Kneeling Right Side Plank
1 minuto
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
1 minuto
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minuto
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
1 minuto
Right High Lunge
Right High Lunge
30 segundos
Body Circles
Body Circles
30 segundos
Flying Supermans
Flying Supermans
1 minuto
Rest
Rest
5 minutos
Seated Spiral Stretches
Seated Spiral Stretches
1 minuto
Air Bike Crunches
Air Bike Crunches
2 minutos
Cross Knees to Elbows
Cross Knees to Elbows
1 minuto
Cross Body Crunches
Cross Body Crunches
2 minutos
Knees to Elbows
Knees to Elbows
1 minuto
Right Peaceful Warrior
Right Peaceful Warrior
1 minuto
Left Peaceful Warrior
Left Peaceful Warrior
1 minuto
Left Side Plank Crunches
Left Side Plank Crunches
2 minutos
Leg Pull Back
Leg Pull Back
1 minuto
Right Oblique V-Ups
Right Oblique V-Ups
30 segundos
Left Oblique V-Ups
Left Oblique V-Ups
30 segundos
Right Oblique Crunches
Right Oblique Crunches
1 minuto
Left Oblique Crunches
Left Oblique Crunches
1 minuto
Right Side Angle
Right Side Angle
1 minuto
Russian Twists
Russian Twists
1 minuto
Side To Side Crunches
Side To Side Crunches
2 minutos
Sumo Obliques
Sumo Obliques
1 minuto
Rest
Rest
5 minutos
Bow Pose
Bow Pose
1 minuto
Camel
Camel
1 minuto
Fast Push-Ups
Fast Push-Ups
30 segundos
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 segundos
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 segundos
Straight Punches
Straight Punches
1 minuto
Uppercuts
Uppercuts
1 minuto
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuto
Bulgarian Split Squats
Bulgarian Split Squats
1 minuto
Front Kicks
Front Kicks
1 minuto
Runners Lunges
Runners Lunges
1 minuto
Right lunge
Right Assisted Lunges
1 minuto
Right Warrior 3
Right Warrior 3
1 minuto
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minuto
Side Cross Kicks
Side Cross Kicks
1 minuto
Rest
Rest
5 minutos
Body Circles
Body Circles
30 segundos
Chest Openers
Chest Openers
30 segundos
Push-Ups
Push-Ups
1 minuto
Dolphin Dog
Dolphin Dog
1 minuto
Dumbbell Front Raises
Dumbbell Front Raises
1 minuto
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minuto
Dumbbell Push Press
Dumbbell Push Press
30 segundos
Inclined Plane
Inclined Plane
1 minuto
Locust
Locust
30 segundos
Reverse Elbow Plank
Reverse Elbow Plank
1 minuto
Wrist Stretches
1 minuto
Diamond Crunches
Diamond Crunches
1 minuto
Flutter Kicks
Flutter Kicks
1 minuto
Glute Kickbacks
Glute Kickbacks
2 minutos
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
2 minutos
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
1 minuto
Dumbbell Chest Press
Dumbbell Chest Press
1 minuto
Chaturanga
Chaturanga
1 minuto
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
1 minuto
Pop Squats
Pop Squats
30 segundos
Right Leg Squats
Right Leg Squats
2 minutos
Surfees
Surfees
1 minuto
Tricep Dips
Tricep Dips
1 minuto
Air Bike Crunches
Air Bike Crunches
2 minutos
Dips with Leg Extension
Dips with Leg Extension
1 minuto
Push-Ups
Push-Ups
1 minuto
Quad Stretches
Quad Stretches
1 minuto
Seated Leg Stretch
Seated Leg Stretch
1 minuto
Lying Right Leg Circles
Lying Right Leg Circles
1 minuto
Lying Left Leg Circles
Lying Left Leg Circles
1 minuto
Hamstring Stretches
Hamstring Stretches
1 minuto
Cool Down Jogging
Cool Down Jogging
10 minutos

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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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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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