Trening intensywny

Abs

Intensywny Duration 36 minuty

Docelowe obszary: Core

Sprzęt: Dumbbells, Pull Up Bar

Dodane przez Caroline Wambani

Tagi

Treningi w Domowej Siłowni Treningi Mięśni Brzucha i Rdzenia Treningi z Hantlami Treningi na Drążku do Podciągania

Exercises

Seria 1: 1 runda

Dumbbell Lunge and Rotation

Ciężary: Umiarkowany
❤️ Maksymalny (Strefa 5)

Dumbbell Lunge and Rotation

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 2: 1 runda

Dumbbell Lunge and Rotation

Ciężary: Umiarkowany
❤️ Maksymalny (Strefa 5)

Dumbbell Lunge and Rotation

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 3: 1 runda

Dumbbell Lunge and Rotation

Ciężary: Umiarkowany
❤️ Maksymalny (Strefa 5)

Dumbbell Lunge and Rotation

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 4: 1 runda

Dumbbell Lunge and Rotation

Ciężary: Umiarkowany
❤️ Maksymalny (Strefa 5)

Dumbbell Lunge and Rotation

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 5: 1 runda

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

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 6: 1 runda

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

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 7: 1 runda

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

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 8: 1 runda

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

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 9: 1 runda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuta

4 sets 12 reps

1 minuta

Seria 10: 1 runda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuta

4 sets 12 reps

1 minuta

Seria 11: 1 runda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuta

4 sets 12 reps

1 minuta

Seria 12: 1 runda

Dumbbell Side Bends

Dumbbell Side Bends

1 minuta

4 sets 12 reps

1 minuta

Seria 13: 1 runda

Hanging L Raises

Hanging L Raises

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 14: 1 runda

Hanging L Raises

Hanging L Raises

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 15: 1 runda

Hanging L Raises

Hanging L Raises

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 16: 1 runda

Hanging L Raises

Hanging L Raises

12 powtórzenia

4 sets 12 reps

1 minuta

Seria 17: 1 runda

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

12 powtórzenia

4 sets of 12

1 minuta

Seria 18: 1 runda

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

12 powtórzenia

4 sets of 12

1 minuta

Seria 19: 1 runda

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

12 powtórzenia

4 sets of 12

1 minuta

Seria 20: 1 runda

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

12 powtórzenia

4 sets of 12

1 minuta

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