Mäßiges Training

Weight Training

Mäßig Duration 45 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Kettlebells, Exercise Mat

Hinzugefügt von Drew Winchester

Tags

Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Kettlebell-Workouts

Exercises

Satz 1: 2 Runden

Knees to Elbows

❤️ Mäßig (Zone 2)

Knees to Elbows

1 minute

15 seconds

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.

❤️ Mäßig (Zone 2)

Prisoner Squats

1 minute

15 seconds

Dumbbell Side Bends

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Dumbbell Side Bends

1 minute

15 seconds

❤️ Mäßig (Zone 2)

1 minute

15 seconds

Tricep Kickbacks

Gewichte: Leicht
❤️ Mäßig (Zone 2)

Tricep Kickbacks

1 minute

45 seconds

Satz 2: 3 Runden

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.

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Dumbbell Bent Over Rows

1 minute

20 seconds

Tricep Extensions

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Tricep Extensions

1 minute

20 seconds

Dumbbell Chest Press

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Dumbbell Chest Press

1 minute

20 seconds

After four concentrated reps, switch sides.

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Isometric Bicep Curls

1 minute

20 seconds

Right Lawnmower with Kettlebell

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Right Lawnmower with Kettlebell

45 seconds

Left Lawnmower with Kettlebell

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Left Lawnmower with Kettlebell

45 seconds

20 seconds

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Gewichte: Mäßig
❤️ Mäßig (Zone 2)

Dumbbell Push Press

1 minute

1 minute

Satz 3: 1 Runde

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.

45 seconds

15 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

❤️ Mäßig (Zone 2)

Elbows to Hands Plank

1 minute

Extended Child's Pose

Extended Child's Pose

1 minute

1 minute

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Quickdraw Adjustable Dumbbells

Top-Auswahl für dieses Workout

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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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