Trening umiarkowany

Run Strong

Umiarkowany Duration 24 minuty

Docelowe obszary: Lower Body

Sprzęt: Dumbbells, Exercise Mat

Dodane przez Jeanelle Hazlett

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi z Hantlami

Exercises

Seria 1: 2 rund

30 sekundy

30 sekundy

30 sekundy

30 sekundy

Seria 2: 2 rund

Dumbbell Single Leg Seesaws

Dumbbell Single Leg Seesaws

20 powtórzenia

Dumbbell Sumo Squats

Ciężary: Umiarkowany

Dumbbell Sumo Squats

10 powtórzenia

Stand tall with a pair of dumbbells in your hands.

Ciężary: Umiarkowany

Dumbbell Lunges

20 powtórzenia

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.

Ciężary: Umiarkowany

Dumbbell Renegade Rows

10 powtórzenia

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

20 powtórzenia

Seria 3: 2 rund

Ciężary: Ciężki

8 powtórzenia

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

Ciężary: Umiarkowany

Dumbbell Rear Lateral Raises

12 powtórzenia

Lateral Lunge with Bicep Curl

Ciężary: Umiarkowany

Lateral Lunge with Bicep Curl

12 powtórzenia

Tricep Kickbacks

Ciężary: Umiarkowany

Tricep Kickbacks

12 powtórzenia

Seria 4: 2 rund

30 sekundy

10 powtórzenia

Left Bridge Glute Circles

Left Bridge Glute Circles

10 powtórzenia

Right Bridge Glute Circles

Right Bridge Glute Circles

10 powtórzenia

Alternating Side Crunches

Alternating Side Crunches

20 powtórzenia

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

20 powtórzenia

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

20 powtórzenia

30 sekundy

Plank with Toe Taps

Plank with Toe Taps

30 sekundy

High-Plank and Knee Draw

High-Plank and Knee Draw

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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