Treino Moderado

Workout 1

Moderado Duration 2 h 26 m

Áreas Alvo: Shoulders, Legs

Equipamento: Exercise Mat, Dumbbells, Stability Ball, Medicine Ball, Pull Up Bar

Adicionado Por Chrissy Borel

Tags

Treinos Completos na Academia Treinos para Ombros Treinos com Halteres Treinos com Bola de Exercício Treinos com Bola Medicinal Treinos com Barra de Tração

Descrição

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs.

Exercises

Conjunto 1: 1 rodada

2 Clockwise Neck Rolls

2 Clockwise Neck Rolls

40 segundos

2 Counter Clockwise Neck Rolls

2 Counter Clockwise Neck Rolls

40 segundos

Rest

8 segundos

Right Arm Cross Stretch

Right Arm Cross Stretch

12 segundos

Left Arm Cross Stretch

Left Arm Cross Stretch

12 segundos

Small Forward Arm Circles

Small Forward Arm Circles

10 segundos

Small Reverse Arm Circles

Small Reverse Arm Circles

10 segundos

Big Forward Arm Circles

Big Forward Arm Circles

10 segundos

Big Reverse Arm Circles

Big Reverse Arm Circles

10 segundos

Rest

8 segundos

Conjunto 2: 1 rodada

Torso Twists

12 segundos

Side Bends

12 segundos

Body Circles

40 segundos

Half Bound Lotus

Half Bound Lotus

40 segundos

Seated Moon Stretch

Seated Moon Stretch

40 segundos

Seated Spiral Stretches

Seated Spiral Stretches

40 segundos

Seated Leg Stretch

Seated Leg Stretch

40 segundos

Wide Right Leg Stretch

Wide Right Leg Stretch

40 segundos

Wide Left Leg Stretch

Wide Left Leg Stretch

40 segundos

Center Leg Stretch

Center Leg Stretch

40 segundos

Conjunto 3: 1 rodada

Wide Leg Stance

Wide Leg Stance

8 segundos

Right Side Lunge

Right Side Lunge

12 segundos

Wide Leg Stance

Wide Leg Stance

8 segundos

Left Side Lunge

Left Side Lunge

12 segundos

Left Runner's Lunge

Left Runner's Lunge

12 segundos

Right Runner's Lunge

Right Runner's Lunge

12 segundos

Kneeling Lunge with Right Side Stretch

Kneeling Lunge with Right Side Stretch

12 segundos

Kneeling Lunge with Left Side Stretch

Kneeling Lunge with Left Side Stretch

12 segundos

Left Quad Stretch

Left Quad Stretch

12 segundos

Right Quad Stretch

Right Quad Stretch

12 segundos

Frankenstein Walk

Frankenstein Walk

2 minutos

Frankenstein Skips

Frankenstein Skips

2 minutos

Conjunto 4: 4 rodadas

Lunge to Shoulder Press

Lunge to Shoulder Press

2 minutos

Walking Lunges with Knee Lifts

Walking Lunges with Knee Lifts

2 minutos

High Knees

2 minutos

Jumping Jacks

2 minutos

Explosive Mountain Climbers

Explosive Mountain Climbers

2 minutos

Burpees

2 minutos

Rest

10 segundos

Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Push-Ups

1 minuto

Crunches

1 minuto

Side To Side Crunches

Side To Side Crunches

1 minuto

Squats

1 minuto

Squat Jumps

1 minuto

Sumo Squats

1 minuto

Sumo Squat Jumps

Sumo Squat Jumps

1 minuto

Torso Rotations with Medicine Ball

1 minuto

Medicine Ball Pullovers on Stability Ball

1 minuto

Ball Back Extensions

Ball Back Extensions

1 minuto

Pull-ups

1 minuto

Tricep Dips

1 minuto

Dumbell Back Row

Dumbell Back Row

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Dumbbell Shoulder Rolling Raises

Dumbbell Shoulder Rolling Raises

1 minuto

Conjunto 5: 1 rodada

Form Roller

15 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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