Anfänger Training

Rust-off

Anfänger Duration 20 minutes

Zielbereiche: Back

Ausrüstung: Pull Up Bar, Dumbbells, Bench, Kettlebells, Exercise Mat

Hinzugefügt von Dijonna Wagner

Tags

Heimtraining Trainings Rücken-Workouts Klimmzugstangen-Workouts Hantel-Workouts Bank-Workouts Kettlebell-Workouts

Exercises

Satz 1: 1 Runde

Wiederholungen bis zum Versagen

Dumbbell Fly on Bench

Dumbbell Fly on Bench

Wiederholungen bis zum Versagen

Left Lunge with Kettlebell Rows

Left Lunge with Kettlebell Rows

Wiederholungen bis zum Versagen

Right Lunge with Kettlebell Rows

Right Lunge with Kettlebell Rows

Wiederholungen bis zum Versagen

20 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 Wiederholungen

20 Wiederholungen

Satz 2: 1 Runde

Wiederholungen bis zum Versagen

Dumbbell Bench Press

Dumbbell Bench Press

Wiederholungen bis zum Versagen

Kneeling Left Arm Rows

Kneeling Left Arm Rows

Wiederholungen bis zum Versagen

Kneeling Right Arm Rows

Kneeling Right Arm Rows

Wiederholungen bis zum Versagen

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

Wiederholungen bis zum Versagen

20 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 Wiederholungen

20 Wiederholungen

Satz 3: 1 Runde

Wiederholungen bis zum Versagen

20 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

20 Wiederholungen

20 Wiederholungen

Satz 4: 4 Runden

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

30 Wiederholungen

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.

20 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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