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Kostenloses mäßiges Training

Top Resolutions

Mäßig   20 minutes

Zielbereiche: Core, Arms

Ausrüstung: Dumbbells, Barbell

Top Resolutions
Tags
Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Hantel-Workouts Langhantel-Workouts
Beschreibung

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

Satz 1: 1 Runde
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minute
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.
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
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 seconds
Overhead Press
Overhead Press
1 minute
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.
Rest
10 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Rest
Rest
10 seconds

Satz 2: 1 Runde
Side Plank Dips
Side Plank Dips
1 minute
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
Start on your back with bent knees in a crunch position. Inhale.
Rest
10 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds
Rest
Rest
10 seconds

Satz 3: 2 Runden
5 Way Push Ups
5 Way Push Ups
1 minute
With hexagonal dumbbells in your hand, prop yourself up to high plank position.
Rest
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
1 minute
Stand tall with a pair of dumbbells in your hands.
Rest
10 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
10 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
15 seconds

Satz 4: 1 Runde
Side Plank Dips
Side Plank Dips
1 minute
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
45 seconds
Start on your back with bent knees in a crunch position. Inhale.
Rest
10 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds

Workout Discussion

02 Jan
Saws
01 Jan
I do not understand anything in this application is not using it as leverage
01 Jan
Sir. Very very usefull loose de whight.thanks
30 Dec
How do you loose baby fat

Erscheint in

abs & core
Bauch & Kern
arms
Arme

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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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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

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