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Allenamento Moderato Gratuito

Ring the BELLS!

Moderato   30 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Barbell, Box / Step

Ring the BELLS!
Tag
Allenamenti per Palestra Completa Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con il Bilanciere Allenamenti con Box o Step
Descrizione

Prepare to ring the bells (dumbbells that is) after a nice warm up to get the blood moving. This full body dumbbell workout is a great way to promote muscle mass while burning enough cals to keep the fat off. Ring the BELLS! is sure to get you in that holiday spirit, feeling toned & toasty! Be sure to have a set of dumbbells or soup cans handy.

Exercises

Set 1: 1 round
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuto
Rest
Rest
10 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 secondi
Rest
Rest
20 secondi
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
1 minuto
Rest
Rest
10 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 secondi
Rest
Rest
20 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minuto
Rest
Rest
30 secondi

Set 2: 2 round
Overhead Press
Overhead Press
1 minuto
Rest
Rest
15 secondi
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuto
Rest
Rest
15 secondi
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
1 minuto
Rest
Rest
15 secondi
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minuto
Rest
Rest
35 secondi

Set 3: 2 round
Chest Press
Chest Press
1 minuto
Rest
Rest
20 secondi
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minuto
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuto
Rest
Rest
20 secondi
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 sec
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuto
Rest
Rest
30 secondi

Workout Discussion

18 Jun
Very good workout, arms are aching the day after!
15 May
Very good one!
08 Dec
very cool!

Appare in

strength
Forza
cardio
Cardio

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis