Mäßiges Training

Full Workout 4

Mäßig Duration 26 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Exercise Mat, Barbell, Bench

Hinzugefügt von Richard Wesseling

Tags

Vollständige Fitnessstudio Trainings Ganzkörper Trainings Hantel-Workouts Langhantel-Workouts Bank-Workouts

Beschreibung

20 sec rest

Exercises

Satz 1: 1 Runde

Alternating Fire Hydrants

Alternating Fire Hydrants

20 Wiederholungen

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

1 Min 30 Sek

Bent Knee Twists

Bent Knee Twists

12 Wiederholungen

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

10 Wiederholungen

30 seconds

45 seconds

1 minute

12 Wiederholungen

Dumbbell Push-Ups

Dumbbell Push-Ups

10 Wiederholungen

45 seconds

Satz 2: 1 Runde

Plank Lateral Walk

Plank Lateral Walk

1 minute

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

Dumbbell Rear Lateral Raises

16 Wiederholungen

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

Dumbbell Rear Lateral Raises

14 Wiederholungen

Dumbbell Sumo Squats

Dumbbell Sumo Squats

18 Wiederholungen

Dumbbell Sumo Squats

Dumbbell Sumo Squats

14 Wiederholungen

Left Dumbbell Woodchops

Left Dumbbell Woodchops

16 Wiederholungen

Right Dumbbell Woodchops

Right Dumbbell Woodchops

16 Wiederholungen

Left Dumbbell Woodchops

Left Dumbbell Woodchops

16 Wiederholungen

Right Dumbbell Woodchops

Right Dumbbell Woodchops

16 Wiederholungen

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

16 Wiederholungen

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

16 Wiederholungen

Bottom to Bottom Squats

Bottom to Bottom Squats

16 Wiederholungen

Bottom to Bottom Squats

Bottom to Bottom Squats

16 Wiederholungen

Barbell Bench Press

Barbell Bench Press

16 Wiederholungen

Barbell Bench Press

Barbell Bench Press

14 Wiederholungen

Return and repeat while alternating sides.

Dumbbell Lunges

18 Wiederholungen

Return and repeat while alternating sides.

Dumbbell Lunges

14 Wiederholungen

Barbell Reverse Grip Rows

Barbell Reverse Grip Rows

15 Wiederholungen

Barbell Reverse Grip Rows

Barbell Reverse Grip Rows

15 Wiederholungen

Barbell Bicep Curls

Barbell Bicep Curls

20 Wiederholungen

Barbell Bicep Curls

Barbell Bicep Curls

20 Wiederholungen

20 Wiederholungen

16 Wiederholungen

Rotating Elbow Plank

Rotating Elbow Plank

20 Wiederholungen

Rotating Elbow Plank

Rotating Elbow Plank

20 Wiederholungen

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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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