Mäßiges Training

Back&Arms

Mäßig Duration 26 minutes

Zielbereiche: Legs, Shoulders

Ausrüstung: Exercise Mat, Chair, Cable Pulley Machine, Dumbbells, Stability Ball, Strength Machine

Hinzugefügt von Emma Medina

Tags

Vollständige Fitnessstudio Trainings Bein-Workouts Stuhl-Workouts Seilzugmaschinen-Workouts Hantel-Workouts Übungsball-Workouts Kraftmaschinen-Workouts

Exercises

Satz 1: 1 Runde

Good Morning Sunshines

Good Morning Sunshines

30 seconds

Mountain Pose with Prayer Hands

Mountain Pose with Prayer Hands

30 seconds

Repeat and flow through the movement.

Big Forward Arm Circles

30 seconds

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 seconds

30 seconds

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 seconds

30 seconds

High Knee Obliques

High Knee Obliques

30 seconds

Hamstring Kickbacks

Hamstring Kickbacks

1 minute

Satz 2: 1 Runde

Cable Lat Pull Down

30 seconds

10 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 seconds

30 seconds

10 seconds

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 seconds

10 seconds

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 seconds

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 seconds

10 seconds

Satz 3: 1 Runde

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

Dumbbell Rear Lateral Raises

30 seconds

10 seconds

Alternating Bent Over Rows

Alternating Bent Over Rows

30 seconds

10 seconds

Squats with Dumbbell Raise

Squats with Dumbbell Raise

40 seconds

10 seconds

Satz 4: 1 Runde

Dumbbell Deadlifts

Dumbbell Deadlifts

30 seconds

10 seconds

Single Arm Dumbbell Swings

Single Arm Dumbbell Swings

1 minute

10 seconds

Dumbbell V-Raises

Dumbbell V-Raises

30 seconds

10 seconds

Satz 5: 1 Runde

Dumbbell Fly on Ball

Dumbbell Fly on Ball

40 seconds

Stability Ball Chest Press

Stability Ball Chest Press

40 seconds

10 seconds

Stability Ball Tricep Extension

Stability Ball Tricep Extension

40 seconds

10 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 seconds

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

30 seconds

10 seconds

1 minute

10 seconds

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

30 seconds

30 seconds

10 seconds

Satz 6: 1 Runde

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 seconds

Shoulder Stretches

Shoulder Stretches

1 minute

Tricep Stretches

Tricep Stretches

1 minute

Hamstring Stretches

Hamstring Stretches

30 seconds

1 minute

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minute

Pretzel Stretches

Pretzel Stretches

1 minute

Lying Spinal Twist

Lying Spinal Twist

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.