Mäßiges Training

Full Body

Mäßig Duration 30 minutes

Zielbereiche: Shoulders, Back

Ausrüstung: Pull Up Bar, Dumbbells, Bench

Hinzugefügt von Kyle S

Tags

Heimtraining Trainings Schulter-Workouts Klimmzugstangen-Workouts Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde

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.

25 Wiederholungen

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

20 Wiederholungen

Alternating Side Crunches

Alternating Side Crunches

20 Wiederholungen

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

2 minutes

5 Wiederholungen

1 minute

Satz 2: 1 Runde

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

20 Wiederholungen

Dumbbell Chest Press

Dumbbell Chest Press

20 Wiederholungen

Overhead Presses

Overhead Presses

20 Wiederholungen

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 Wiederholungen

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 Wiederholungen

1 minute

Satz 3: 1 Runde

3 minutes

Satz 4: 1 Runde

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.

25 Wiederholungen

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

20 Wiederholungen

Alternating Side Crunches

Alternating Side Crunches

20 Wiederholungen

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

2 minutes

5 Wiederholungen

1 minute

Satz 5: 1 Runde

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

20 Wiederholungen

Dumbbell Chest Press

Dumbbell Chest Press

20 Wiederholungen

Overhead Presses

Overhead Presses

20 Wiederholungen

Bent Over Alternating Flys

Bent Over Alternating Flys

10 Wiederholungen

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

20 Wiederholungen

Dumbbell Fly on Bench

Dumbbell Fly on Bench

20 Wiederholungen

1 minute

Satz 6: 1 Runde

3 minutes

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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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