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Intensives Training

Upper Body

Intensiv   37 minutes

Zielbereiche: Arms

Ausrüstung: Dumbbells, Bench, Medicine Ball

Harun Avci
 		    Hinzugefügt von Harun Avci
Upper Body
Tags
Vollständige Fitnessstudio Trainings Arm-Workouts Hantel-Workouts Bank-Workouts Medizinball-Workouts

Exercises

Satz 1: 1 Runde
Cardio Warm-Up
Cardio Warm-Up
1 Min 15 Sek
1 2 Burpees
1 2 Burpees
30 seconds
Inchworm to Side Planks
Inchworm to Side Planks
30 seconds
Butt Kickers
Butt Kickers
1 minute
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.
Push-Ups
25 seconds
Rest
Rest
5 seconds

Satz 2: 3 Runden
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Satz 3: 3 Runden
After four concentrated reps, switch sides.
Isometric Bicep Curls
30 seconds
Rest
Rest
10 seconds

Satz 4: 3 Runden
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
30 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
30 seconds
Rest
Rest
5 seconds

Satz 5: 2 Runden
Dumbbell Wrist Curls
Dumbbell Wrist Curls
25 seconds
Rest
Rest
5 seconds
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
25 seconds
Rest
Rest
5 seconds

Satz 6: 3 Runden
Bench Dips
Bench Dips
30 seconds
Rest
Rest
5 seconds

Satz 7: 1 Runde
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
5 seconds
Down Unders
Down Unders
25 seconds
Rest
Rest
5 seconds

Satz 8: 3 Runden
Dumbbell Bench Press
Dumbbell Bench Press
30 seconds
Rest
Rest
5 seconds

Satz 9: 3 Runden
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconds
Rest
Rest
5 seconds

Satz 10: 3 Runden
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
30 seconds
Rest
Rest
5 seconds

Satz 11: 1 Runde
Diamond Push-Ups
Diamond Push-Ups
20 seconds
Rest
Rest
5 seconds

Satz 12: 3 Runden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds

Satz 13: 2 Runden
Lateral to Front Raises
Lateral to Front Raises
25 seconds
Rest
Rest
10 seconds

Satz 14: 2 Runden
Dumbbell Upright Rows
Dumbbell Upright Rows
20 seconds
Dumbbell V-Raises
Dumbbell V-Raises
20 seconds
Rest
Rest
5 seconds

Satz 15: 3 Runden
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
30 seconds
Rest
Rest
10 seconds

Satz 16: 2 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
25 seconds
Rest
Rest
10 seconds

Satz 17: 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.
Push-Ups
30 seconds
Rest
Rest
10 seconds

Satz 18: 1 Runde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds
Rest
Rest
5 seconds
Ankle Grabbers
Ankle Grabbers
25 seconds
Rest
Rest
5 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
5 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
5 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Rest
Rest
10 seconds
Full Scorpion
Full Scorpion
1 minute
Rest
Rest
10 seconds
Pulse Ups
Pulse Ups
25 seconds
Rest
Rest
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
25 seconds
Rest
Rest
5 seconds
Wide Leg Sit-Ups
Wide Leg Sit-Ups
40 seconds
Rest
Rest
5 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Swimming
Swimming
20 seconds
Lying Supermans
Lying Supermans
25 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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