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Treino Moderado

Rounding It Out

Moderado   23 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells, Stability Ball, Medicine Ball

Rounding It Out
Tags
Treinos Completos na Academia Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Bola de Exercício Treinos com Bola Medicinal

Exercises

Conjunto 1: 2 rodadas
Cross Knees to Elbows
Cross Knees to Elbows
30 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
15 segundos
Elbow To Knee Twists
Elbow To Knee Twists
30 segundos
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
15 segundos
Rest
Rest
45 segundos

Conjunto 2: 2 rodadas
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
30 segundos
Dumbbell Deadlifts
Dumbbell Deadlifts
15 segundos
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
30 segundos
Dumbbell Deadlifts
Dumbbell Deadlifts
15 segundos
Rest
Rest
45 segundos

Conjunto 3: 2 rodadas
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
30 segundos
Stability Ball Tricep Extension
Stability Ball Tricep Extension
15 segundos
Stability Ball Chest Press with Glute Raises
Stability Ball Chest Press with Glute Raises
30 segundos
Stability Ball Tricep Extension
Stability Ball Tricep Extension
15 segundos
Rest
Rest
45 segundos

Conjunto 4: 2 rodadas
Medicine Ball Pullovers on Stability Ball
Medicine Ball Pullovers on Stability Ball
30 segundos
Weighted Ball Crunch
Weighted Ball Crunch
15 segundos
Ball Pullover with Side Rotation
Ball Pullover with Side Rotation
30 segundos
Weighted Ball Crunch
Weighted Ball Crunch
15 segundos
Rest
Rest
45 segundos

Conjunto 5: 2 rodadas
Sumo Squats
Sumo Squats
30 segundos
Sumo Obliques
Sumo Obliques
15 segundos
Side Lunge Crunches
Side Lunge Crunches
30 segundos
Sumo Obliques
Sumo Obliques
15 segundos
Rest
Rest
45 segundos

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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