Darmowy trening intensywny

Strong Runner

Intensywny Duration 28 minuty

Docelowe obszary: Full Body

Sprzęt: Dumbbells, Box / Step

Tagi

Treningi w Domowej Siłowni Treningi Całego Ciała Treningi z Hantlami Treningi na skrzyni lub stopniu

Opis

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Seria 1: 1 runda

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

40 sekundy

40 sekundy

Step your feet together, back to a standing position. Keep your body upright while alternating legs.

40 sekundy

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

Alternating Side Planks

40 sekundy

Right Side Lunges to Leg Balance

Right Side Lunges to Leg Balance

40 sekundy

Left Side Lunges to Leg Balance

Left Side Lunges to Leg Balance

40 sekundy

20 sekundy

Seria 2: 3 rund

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

Ciężary: Ciężki

Dumbbell Squats

8 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: Ciężki

Dumbbell Renegade Rows

8 powtórzenia

20 sekundy

Right Bulgarian Split Squats with Dumbbells

Ciężary: Umiarkowany

Right Bulgarian Split Squats with Dumbbells

10 powtórzenia

10 sekundy

Left Bulgarian Split Squats with Dumbbells

Ciężary: Umiarkowany

Left Bulgarian Split Squats with Dumbbells

10 powtórzenia

Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.

20 sekundy

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

Ciężary: Ciężki

Dumbbell Push Press

8 powtórzenia

20 sekundy

Lateral Lunge with Tricep Extension

Ciężary: Umiarkowany

Lateral Lunge with Tricep Extension

10 powtórzenia

20 sekundy

Dumbbell Front Raises

Ciężary: Umiarkowany

Dumbbell Front Raises

10 powtórzenia

Lower the dumbbells back down and repeat.

Ciężary: Umiarkowany

Dumbbell Lateral Shoulder Raises

10 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

10 powtórzenia

20 sekundy

Seria 3: 3 rund

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

Cross Body Crunches

30 sekundy

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

20 sekundy

If you're not feeling enough stretch, walk your heels closer toward your body.

20 sekundy

30 sekundy

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

20 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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