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Treino Intenso Grátis

Strong Runner

Intenso   28 minutos

Áreas Alvo: Full Body

Equipamento: Dumbbells, Box / Step

Strong Runner
Tags
Treinos em Casa Treinos para o Corpo Inteiro Treinos com Halteres Treinos com Caixa ou Degrau
Descrição

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Conjunto 1: 1 rodada
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
40 segundos
Inchworms
Inchworms
40 segundos
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 segundos
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 segundos
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 segundos
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 segundos
Rest
Rest
20 segundos

Conjunto 2: 3 rodadas
Keep your chin up, shoulders down, and back straight as you perform the squat.
Pesos: Pesado
Dumbbell Squats
8 repetições
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.
Pesos: Pesado
Dumbbell Renegade Rows
8 repetições
Rest
Rest
20 segundos
Right Bulgarian Split Squats with Dumbbells
Pesos: Moderado
Right Bulgarian Split Squats with Dumbbells
10 repetições
Transition
Transition
10 segundos
Left Bulgarian Split Squats with Dumbbells
Pesos: Moderado
Left Bulgarian Split Squats with Dumbbells
10 repetições
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 segundos
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Pesos: Pesado
Dumbbell Push Press
8 repetições
Rest
Rest
20 segundos
Lateral Lunge with Tricep Extension
Pesos: Moderado
Lateral Lunge with Tricep Extension
10 repetições
Rest
Rest
20 segundos
Dumbbell Front Raises
Pesos: Moderado
Dumbbell Front Raises
10 repetições
Lower the dumbbells back down and repeat.
Pesos: Moderado
Dumbbell Lateral Shoulder Raises
10 repetições
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Pesos: Moderado
Dumbbell Rear Lateral Raises
10 repetições
Rest
Rest
20 segundos

Conjunto 3: 3 rodadas
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 segundos
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 segundos
Ankle Grabbers
Ankle Grabbers
30 segundos
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 segundos

Aparece em

butt & legs
Bumbum & Pernas
running
Corrida

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Quickdraw Adjustable Dumbbells
Escolha Principal para este Treino

Quickdraw Adjustable Dumbbells

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✓ 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.

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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