Trening intensywny

Stop And Go

Intensywny Duration 19 minuty

Docelowe obszary: Full Body

Sprzęt: Dumbbells, Bench, Kettlebells, TRX / Rings

Dodane przez Trenera Personalnego Coach Matt Vinzant

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Hantlami Treningi na ławce Treningi z Giriami Treningi na TRX / obręczach

Opis

This is a full-body workout that emphasizes time under tension and endurance. Each set starts with 30 seconds of tempo work pausing for 2 seconds on each rep and then 15 seconds of full range of motion. Light to medium weights are best for this workout.

Exercises

Seria 1: 2 rund

Dumbbell Bench Press

Ciężary: Umiarkowany

Dumbbell Bench Press

30 sekundy

pause for 2 seconds at the bottom of each rep

Dumbbell Bench Press

Ciężary: Umiarkowany

Dumbbell Bench Press

15 sekundy

20 sekundy

Seria 2: 2 rund

Dumbbell Side Lunge and Touch

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Side Lunge and Touch

30 sekundy

Pause for 2 seconds at the bottom of each rep.

Dumbbell Side Lunge and Touch

Ciężary: Umiarkowany
❤️ Umiarkowany (Strefa 2)

Dumbbell Side Lunge and Touch

15 sekundy

Full range of motion, no pause at the bottom.

20 sekundy

Seria 3: 2 rund

Ciężary: Umiarkowany

30 sekundy

pause for 2 seconds at the top of each rep.

Ciężary: Umiarkowany

15 sekundy

Full range of motion no pause at the top.

20 sekundy

Seria 4: 2 rund

Kettlebell Goblet Squats

Ciężary: Umiarkowany

Kettlebell Goblet Squats

30 sekundy

Pause at the bottom of each squat.

Kettlebell Goblet Squats

Ciężary: Umiarkowany

Kettlebell Goblet Squats

15 sekundy

Full range of motion no pause at the bottom.

20 sekundy

Seria 5: 2 rund

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.

Ciężary: Umiarkowany

Dumbbell Bent Over Rows

30 sekundy

Pause at the top of each rep.

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.

Ciężary: Umiarkowany

Dumbbell Bent Over Rows

15 sekundy

20 sekundy

Seria 6: 2 rund

Ring Inverted Rows

Ring Inverted Rows

30 sekundy

Pause for 2 seconds at the top of each rep.

Ring Inverted Rows

Ring Inverted Rows

15 sekundy

Full range of motion no pause at the top.

20 sekundy

Seria 7: 2 rund

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 sekundy

Pause at the bottom of each rep for 2 seconds.

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

15 sekundy

Full range of motion no pause at the bottom.

20 sekundy

Seria 8: 1 runda

Right Suitcase Split Squats with Kettlebell

Ciężary: Umiarkowany

Right Suitcase Split Squats with Kettlebell

30 sekundy

Pause at the bottom of each rep for 2 seconds.

Right Suitcase Split Squats with Kettlebell

Ciężary: Umiarkowany

Right Suitcase Split Squats with Kettlebell

15 sekundy

Full range of motion no pause at the bottom

20 sekundy

Left Suitcase Split Squats with Kettlebell

Ciężary: Umiarkowany

Left Suitcase Split Squats with Kettlebell

30 sekundy

Pause at the bottom of each rep for 2 seconds.

Left Suitcase Split Squats with Kettlebell

Ciężary: Umiarkowany

Left Suitcase Split Squats with Kettlebell

15 sekundy

Seria 9: 1 runda

Kettlebell Right Arm Bent Over Row

Ciężary: Umiarkowany

Kettlebell Right Arm Bent Over Row

30 sekundy

Pause for 2 seconds at the top of each rep.

Kettlebell Right Arm Bent Over Row

Ciężary: Umiarkowany

Kettlebell Right Arm Bent Over Row

15 sekundy

Full range of motion no pause.

20 sekundy

Kettlebell Left Arm Bent Over Row

Ciężary: Umiarkowany

Kettlebell Left Arm Bent Over Row

30 sekundy

Pause for 2 seconds at the top of each rep.

Kettlebell Left Arm Bent Over Row

Kettlebell Left Arm Bent Over Row

15 sekundy

Full range of motion no pause at the top

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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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