Treino Moderado Grátis

Top Resolutions

Moderado Duration 20 minutos

Áreas Alvo: Core, Arms

Equipamento: Dumbbells, Barbell

Tags

Treinos Completos na Academia Treinos para Abdômen e Core Treinos com Halteres Treinos com Barras de Pesos

Descrição

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

Conjunto 1: 1 rodada

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

Alternating Side Planks

1 minuto

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.

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

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

Rest

10 segundos

Overhead Press

1 minuto

Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.

Rest

10 segundos

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuto

Rest

10 segundos

Conjunto 2: 1 rodada

Side Plank Dips

Side Plank Dips

1 minuto

Rest

10 segundos

Vertical Leg Crunches

Vertical Leg Crunches

45 segundos

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 segundos

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

Reverse Crunches

45 segundos

Rest

10 segundos

Conjunto 3: 2 rodadas

5 Way Push Ups

1 minuto

With hexagonal dumbbells in your hand, prop yourself up to high plank position.

Rest

10 segundos

Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.

Dumbbell Renegade Rows

1 minuto

Stand tall with a pair of dumbbells in your hands.

Rest

10 segundos

Tricep Kickbacks

Tricep Kickbacks

1 minuto

Rest

10 segundos

Hammer Curls

1 minuto

Rest

15 segundos

Conjunto 4: 1 rodada

Side Plank Dips

Side Plank Dips

1 minuto

Rest

10 segundos

Vertical Leg Crunches

Vertical Leg Crunches

45 segundos

Start on your back with bent knees in a crunch position. Inhale.

Rest

10 segundos

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

Reverse Crunches

45 segundos

Workout Discussion

02 Jan

Saws

01 Jan

I do not understand anything in this application is not using it as leverage

01 Jan

Sir. Very very usefull loose de whight.thanks

30 Dec

How do you loose baby fat

Aparece em

Abdômen & Core

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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

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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.

Quickdraw Adjustable Dumbbells

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Jayflex Hyperbell Dumbbell Converter

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