Monday Workout

Spend some 'wintery' days chiseling those arms so others revel at the sight of them come fair weather. This casual workout is the place to get started on those killer arms. All you need to start is a pair (or pairs) of light to moderate weighted dumbbells.

Exercises

Seria 1: 1 runda

Alternating Side Reaches

40 sekundy

Small Forward Arm Circles

30 sekundy

Small Reverse Arm Circles

30 sekundy

Squats

40 sekundy

Arm Pumps

40 sekundy

Big Forward Arm Circles

30 sekundy

Single Leg Balance with Leg Swings

40 sekundy

Big Reverse Arm Circles

30 sekundy

Plie Squats with Tip Toes

40 sekundy

Rest

15 sekundy

Seria 2: 1 runda

Dumbbell Front Raises

40 sekundy

Dumbbell Lateral Shoulder Raises

40 sekundy

Barbell Stiff Legged Deadlift

1 minuta

Dumbbell Rear Lateral Raises

40 sekundy

Rest

20 sekundy

Tricep Kickbacks

1 minuta

Rest

15 sekundy

Hammer Curls

1 minuta

Rest

20 sekundy

Dumbbell Upright Rows

1 minuta

Rest

15 sekundy

Dumbbell Squats

1 minuta

Tricep Extensions

1 minuta

Rest

15 sekundy

Left Concentrated Bicep Curls

30 sekundy

Right Concentrated Bicep Curls

1 minuta

Seria 3: 1 runda

V-Ups

1 minuta

90-90 Crunches

1 minuta

Rest

30 sekundy

Buttertoe Crunches

1 minuta

Frog Crunches

1 minuta

Rest

30 sekundy

Crunch Punches

1 minuta

Reverse Crunches

1 minuta

Seria 4: 1 runda

Rest

5 minuty

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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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