Trening umiarkowany

Full workout 3

Umiarkowany Duration 23 minuty

Docelowe obszary: Lower Body

Sprzęt: Exercise Mat, Dumbbells, Bench

Dodane przez Richard Wesseling

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi z Hantlami Treningi na ławce

Opis

20 sec rest

Exercises

Seria 1: 1 runda

Lying Scorpions

Lying Scorpions

12 powtórzenia

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

6 powtórzenia

Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.

Right Side Plank Dips

6 powtórzenia

1 minuta

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

6 powtórzenia

Left Bridge Glute Circles

Left Bridge Glute Circles

12 powtórzenia

Right Bridge Glute Circles

Right Bridge Glute Circles

12 powtórzenia

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

12 powtórzenia

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

30 sekundy

1 minuta

Seria 2: 1 runda

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

20 powtórzenia

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

15 powtórzenia

Dumbbell Front Raises

Dumbbell Front Raises

10 powtórzenia

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

10 powtórzenia

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

10 powtórzenia

22 powtórzenia

18 powtórzenia

Dumbbell Bench Press

Dumbbell Bench Press

20 powtórzenia

Dumbbell Bench Press

Dumbbell Bench Press

15 powtórzenia

20 powtórzenia

14 powtórzenia

Tricep Kickbacks

Tricep Kickbacks

15 powtórzenia

Tricep Kickbacks

Tricep Kickbacks

12 powtórzenia

Repeat on the left side and continue alternating sides.

20 powtórzenia

Repeat on the left side and continue alternating sides.

14 powtórzenia

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

18 powtórzenia

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

16 powtórzenia

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

16 powtórzenia

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

14 powtórzenia

20 powtórzenia

16 powtórzenia

Return and repeat while alternating sides.

Dumbbell Lunges

12 powtórzenia

Return and repeat while alternating sides.

Dumbbell Lunges

12 powtórzenia

Hand Release Push-Ups

Hand Release Push-Ups

15 powtórzenia

Hand Release Push-Ups

Hand Release Push-Ups

10 powtórzenia

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Quickdraw Adjustable Dumbbells

Najlepszy Wybór dla tego Treningu

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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