Allenamento Intenso Gratuito

Absolute Arms

Intenso Duration 20 minuti

Aree target: Shoulders

Attrezzatura: Dumbbells, Exercise Mat

Tag

Allenamenti per Palestra Domestica Allenamenti per le Spalle Allenamenti con i Manubri

Descrizione

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Set 1: 1 round

Good Morning Sunshines

Good Morning Sunshines

50 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

40 secondi

Then, return to the center.

Alternating Side Reaches

50 secondi

Small Reverse Arm Circles

Small Reverse Arm Circles

40 secondi

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

Rest

20 secondi

Set 2: 1 round

Dumbbell Side Bends

Dumbbell Side Bends

1 minuto

Side Bends

1 minuto

Dumbbell Front Raises

Dumbbell Front Raises

1 minuto

Arm Pumps

1 minuto

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuto

T's

1 minuto

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minuto

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

Plank

40 secondi

Return and repeat.

Tricep Dips

30 secondi

Upward Plank

30 secondi

Rest

1 minuto

Set 3: 1 round

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

Push-Ups

50 secondi

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

30 secondi

Diamond Push Ups

Diamond Push Ups

50 secondi

Stretch your arms overhead with palms on the ground.

Child's Pose

30 secondi

Clapping Push-ups

Clapping Push-ups

50 secondi

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

30 secondi

Set 4: 1 round

Shadow Boxing

1 minuto

Shoulder Stretches

Shoulder Stretches

40 secondi

Tricep Stretches

Tricep Stretches

40 secondi

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

40 secondi

Workout Discussion

18 May

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Appare in

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Quickdraw Adjustable Dumbbells

Scelta Top per questo Allenamento

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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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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