Skimble
Im App Store herunterladen
Kostenloses mäßiges Training

Mandurance

Mäßig   30 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells

Mandurance
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts
Beschreibung

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Satz 1: 1 Runde
Full Plank with Leg Lifts
Full Plank with Leg Lifts
45 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconds
Then, hop back to your starting position.
Plank Hop Outs
45 seconds
Stand tall with your feet together.
Rest
10 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
45 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.
Prisoner Squats
45 seconds
Over Over Unders
Over Over Unders
45 seconds
Pop right back up to the start position and repeat.
Drop Squats
45 seconds
Rest
Rest
15 seconds

Satz 2: 2 Runden
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
1 minute
Rest
Rest
10 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Lower the dumbbells back down and repeat.
Rest
10 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Rest
Rest
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
1 minute
Rest
Rest
10 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
10 seconds

Satz 3: 2 Runden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 seconds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
1 minute
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!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
1 Min 30 Sek
Rest
Rest
10 seconds

Erscheint in

full body
Ganzkörper

Verwandte Workouts

Minute manDurance
Minute manDurance
10 minutes, Mäßig
womENDURANCE
womENDURANCE
30 minutes, Mäßig
Ready, Set, Go!
Ready, Set, Go!
14 Min 30 Sek, Mäßig
Strength and Stamina
Strength and Stamina
16 Min 30 Sek, Intensiv
Muscular Endurance
Muscular Endurance
18 Min 42 Sek, Intensiv
Energetic Endurance
Energetic Endurance
13 Min 30 Sek, Mäßig
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.

Buy Now

Workouts mit demselben Equipment

30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
32 Min 48 Sek, Intensiv
Glutes & Legs Giant Set Workout | 40 Minutes of Pure Gains!
Glutes & Legs Giant Set Workout | 40 Minutes of Pure Gains!
41 Min 36 Sek, Intensiv
Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 Min 51 Sek, Anfänger
30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS
30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS
32 Min 20 Sek, Intensiv
20 min. NO REPEAT Full Body Strength Training
20 min. NO REPEAT Full Body Strength Training
22 Min 58 Sek, Mäßig
30 min ENERGETIC FULL BODY DUMBBELL HIIT Workout | Commentary Follow Along
30 min ENERGETIC FULL BODY DUMBBELL HIIT Workout | Commentary Follow Along
34 Min 58 Sek, Mäßig
Mache dieses Workout in Workout Trainer
✓ Folge den Schritt-für-Schritt-Multimedia-Workouts
✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
Im App Store herunterladen   Lade Workout Trainer aus dem Google Play Store herunter.
Training aufzeichnen
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.

Mehr anzeigen

Das könnte dir auch gefallen

Abdomination

Abdomination

Intensiv 14 Min  
Core  
Half-Time Full-Body

Half-Time Full-Body

Mäßig 30 Min  
Full Body   Dumbbells
Lose that Fat!

Lose that Fat!

Mäßig 30 Min  
Full Body   No Equipment
Arm Farm

Arm Farm

Mäßig 30 Min  
Upper Body   Dumbbells
Newly Magnified Muscles

Newly Magnified Muscles

Mäßig 30 Min  
Upper Body   Dumbbells, Barbell
womENDURANCE

womENDURANCE

Mäßig 30 Min  
Lower Body   Dumbbells

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