Intensives Training

Peito E Ombro

Intensiv Duration 53 minutes

Zielbereiche: Arms

Ausrüstung: Dumbbells, Barbell, Bench, Kettlebells, Jump Rope

Hinzugefügt von Hanna Hayar

Tags

Vollständige Fitnessstudio Trainings Arm-Workouts Hantel-Workouts Langhantel-Workouts Bank-Workouts Kettlebell-Workouts Seilspringen-Workouts

Beschreibung

Treino de segunda

Exercises

Satz 1: 4 Runden

Lateral to Front Raises

Lateral to Front Raises

1 minute

Barbell Bench Press

Barbell Bench Press

8 Wiederholungen

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.

1 minute

Bench Skull Crusher

Bench Skull Crusher

12 Wiederholungen

45 seconds

Satz 2: 4 Runden

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

12 Wiederholungen

Basketball Shots

Basketball Shots

45 seconds

Barbell Shoulder Press

Barbell Shoulder Press

12 Wiederholungen

1 minute

45 seconds

Satz 3: 4 Runden

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

Dumbbell Rear Lateral Raises

12 Wiederholungen

Bench Dumbbell Fly

Bench Dumbbell Fly

12 Wiederholungen

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

1 Min 30 Sek

45 seconds

Satz 4: 1 Runde

Left Kettlebell Swings

Left Kettlebell Swings

12 Wiederholungen

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

12 Wiederholungen

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

1 minute

1 minute

Satz 5: 2 Runden

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

1 minute

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minute

Backwards Jump Rope

Backwards Jump Rope

1 minute

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

1 minute

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Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

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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