Allenamento Moderato

Full Workout 4

Moderato Duration 26 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Exercise Mat, Barbell, Bench

Aggiunto da Richard Wesseling

Tag

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Descrizione

20 sec rest

Exercises

Set 1: 1 round

Alternating Fire Hydrants

Alternating Fire Hydrants

20 ripetizioni

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 min 30 sec

Bent Knee Twists

Bent Knee Twists

12 ripetizioni

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

10 ripetizioni

30 secondi

45 secondi

1 minuto

12 ripetizioni

Dumbbell Push-Ups

Dumbbell Push-Ups

10 ripetizioni

45 secondi

Set 2: 1 round

Plank Lateral Walk

Plank Lateral Walk

1 minuto

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

16 ripetizioni

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

14 ripetizioni

Dumbbell Sumo Squats

Dumbbell Sumo Squats

18 ripetizioni

Dumbbell Sumo Squats

Dumbbell Sumo Squats

14 ripetizioni

Left Dumbbell Woodchops

Left Dumbbell Woodchops

16 ripetizioni

Right Dumbbell Woodchops

Right Dumbbell Woodchops

16 ripetizioni

Left Dumbbell Woodchops

Left Dumbbell Woodchops

16 ripetizioni

Right Dumbbell Woodchops

Right Dumbbell Woodchops

16 ripetizioni

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

16 ripetizioni

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

16 ripetizioni

Bottom to Bottom Squats

Bottom to Bottom Squats

16 ripetizioni

Bottom to Bottom Squats

Bottom to Bottom Squats

16 ripetizioni

Barbell Bench Press

Barbell Bench Press

16 ripetizioni

Barbell Bench Press

Barbell Bench Press

14 ripetizioni

Return and repeat while alternating sides.

Dumbbell Lunges

18 ripetizioni

Return and repeat while alternating sides.

Dumbbell Lunges

14 ripetizioni

Barbell Reverse Grip Rows

Barbell Reverse Grip Rows

15 ripetizioni

Barbell Reverse Grip Rows

Barbell Reverse Grip Rows

15 ripetizioni

Barbell Bicep Curls

Barbell Bicep Curls

20 ripetizioni

Barbell Bicep Curls

Barbell Bicep Curls

20 ripetizioni

20 ripetizioni

16 ripetizioni

Rotating Elbow Plank

Rotating Elbow Plank

20 ripetizioni

Rotating Elbow Plank

Rotating Elbow Plank

20 ripetizioni

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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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