Treino Moderado Grátis

Mandurance

Moderado Duration 30 minutos

Áreas Alvo: Lower Body

Equipamento: Dumbbells

Tags

Treinos em Casa Treinos para a Parte Inferior do Corpo Treinos com Halteres

Descrição

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Conjunto 1: 1 rodada

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 segundos

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 segundos

Then, hop back to your starting position.

Plank Hop Outs

45 segundos

Stand tall with your feet together.

Rest

10 segundos

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

45 segundos

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 segundos

Over Over Unders

Over Over Unders

45 segundos

Pop right back up to the start position and repeat.

Drop Squats

45 segundos

Rest

15 segundos

Conjunto 2: 2 rodadas

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

1 minuto

Rest

10 segundos

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuto

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 segundos

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

1 minuto

Lower the dumbbells back down and repeat.

Rest

10 segundos

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuto

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 segundos

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Rest

10 segundos

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

1 minuto

Rest

10 segundos

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuto

Rest

10 segundos

Conjunto 3: 2 rodadas

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 segundos

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuto

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 segundos

Side Plank Dips

Side Plank Dips

1 min 30 segs

Rest

10 segundos

Aparece em

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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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Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

✓ Agendamento para se adequar ao seu estilo de vida agitado

Registrar Treino

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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