Darmowy trening umiarkowany

Mandurance

Umiarkowany Duration 30 minuty

Docelowe obszary: Lower Body

Sprzęt: Dumbbells

Tagi

Treningi w Domowej Siłowni Treningi Dolnej Partii Ciała Treningi z Hantlami

Opis

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Seria 1: 1 runda

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 sekundy

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 sekundy

Then, hop back to your starting position.

Plank Hop Outs

45 sekundy

Stand tall with your feet together.

Rest

10 sekundy

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

45 sekundy

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 sekundy

Over Over Unders

Over Over Unders

45 sekundy

Pop right back up to the start position and repeat.

Drop Squats

45 sekundy

Rest

15 sekundy

Seria 2: 2 rund

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

1 minuta

Rest

10 sekundy

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuta

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 sekundy

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

Dumbbell Squats

1 minuta

Lower the dumbbells back down and repeat.

Rest

10 sekundy

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuta

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 sekundy

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuta

Rest

10 sekundy

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 minuta

Rest

10 sekundy

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuta

Rest

10 sekundy

Seria 3: 2 rund

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

Reverse Crunches

1 minuta

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 sekundy

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuta

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 sekundy

Side Plank Dips

Side Plank Dips

1 min 30 sek

Rest

10 sekundy

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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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Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

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