Mäßiges Training

Push Workout

Mäßig Duration 30 minutes

Zielbereiche: Upper Body

Ausrüstung: Dumbbells, Bench, Chair, Exercise Mat

Hinzugefügt von Angel Ehrlich

Tags

Heimtraining Trainings Oberkörper Trainings Hantel-Workouts Bank-Workouts Stuhl-Workouts

Beschreibung

Chest, Shoulders, and Triceps

Exercises

Satz 1: 1 Runde

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 seconds

Stretch - Standing Cross Body Arms

Stretch - Standing Cross Body Arms

1 minute

Shoulder Shrugs

Shoulder Shrugs

30 seconds

Desk Chair Cat Cow

Desk Chair Cat Cow

30 seconds

15 seconds

Satz 2: 1 Runde

Dumbbell Bench Press

Dumbbell Bench Press

40 seconds

20 seconds

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 seconds

20 seconds

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 seconds

20 seconds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 seconds

20 seconds

Straight Pullover

Straight Pullover

40 seconds

20 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 seconds

20 seconds

Tricep Push-Ups

Tricep Push-Ups

40 seconds

20 seconds

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 seconds

20 seconds

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.

40 seconds

20 seconds

Twist your torso to the left and try to touch your hands to the ground.

40 seconds

20 seconds

Elbow Scissor Kicks

Elbow Scissor Kicks

40 seconds

20 seconds

90-90 Crunch Taps

90-90 Crunch Taps

40 seconds

20 seconds

Satz 3: 1 Runde

Dumbbell Bench Press

Dumbbell Bench Press

40 seconds

20 seconds

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 seconds

20 seconds

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 seconds

20 seconds

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 seconds

20 seconds

Straight Pullover

Straight Pullover

40 seconds

20 seconds

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 seconds

20 seconds

Tricep Push-Ups

Tricep Push-Ups

40 seconds

20 seconds

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 seconds

20 seconds

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.

40 seconds

20 seconds

Twist your torso to the left and try to touch your hands to the ground.

40 seconds

20 seconds

Elbow Scissor Kicks

Elbow Scissor Kicks

40 seconds

20 seconds

90-90 Crunch Taps

90-90 Crunch Taps

40 seconds

20 seconds

Satz 4: 1 Runde

Seated Shoulder Stretch

Seated Shoulder Stretch

45 seconds

Shoulder Stretch R

Shoulder Stretch R

30 seconds

Shoulder Stretch L

Shoulder Stretch L

30 seconds

30 seconds

30 seconds

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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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