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Kostenloses mäßiges Training

The Strength Train

Mäßig   16 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Bench

The Strength Train
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Bank-Workouts
Beschreibung

Welcome to the Strength Train. Hop on if you want a serious workout that helps stabilize muscles to improve strength, balance, and posture! Choose heavier dumbbells with slower reps if you're trying to bulk or cut fat. Go for lighter weights or soup cans with increased tempo for toning. Make sure you're warmed up...then jump on it!

Exercises

Satz 1: 1 Runde
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
50 seconds
Transition
Transition
10 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
50 seconds
Stand tall with a pair of dumbbells in your hands.
Transition
10 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
50 seconds
Transition
Transition
10 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
50 seconds
Transition
Transition
10 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
50 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Transition
10 seconds
Tricep Kickbacks
Tricep Kickbacks
50 seconds
Rest
Rest
20 seconds

Satz 2: 2 Runden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Transition
Transition
10 seconds
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
40 seconds
Rest
Rest
15 seconds

Satz 3: 2 Runden
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
30 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Rest
Rest
20 seconds

Satz 4: 1 Runde
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 seconds
Transition
Transition
10 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 seconds

Workout Discussion

23 Nov
amazing
02 Nov
Did not study this workout good before doing. I rushes way to much. It could be a good workout,just needs a few tweeks
28 May
LET THE HARD WORK BEGGIN
27 Mar
I will try this today...
10 Jul
Can i increase my weight by doing this workout ?

Erscheint in

strength
Kraft
weightlifting
Gewichtheben
arms
Arme
butt & legs
Po & Beine

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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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Mache dieses Workout in Workout Trainer
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✓ Planung, die zu deinem vollen Terminkalender passt
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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos