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Allenamento Intenso Gratuito

Upper Body Pusher

Intenso   12 minuti

Aree target: Arms, Core

Attrezzatura: Exercise Mat

Upper Body Pusher
Tag
Allenamenti con Peso Corporeo Allenamenti per le Braccia
Descrizione

Get ready to push it! This fast paced workout focuses on strengthening and toning your upper body, helping you spring into your warm weather tees and tanks. Give it your best shot with a variety of push-ups and planks that work your chest, shoulder and back muscles. No equipment required. Push away!

Exercises

Set 1: 1 round
Side Bends
Side Bends
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 secondi
Knees to Elbows
Knees to Elbows
20 secondi
Rest
Rest
15 secondi

Set 2: 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
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
20 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 secondi
Plank with Shoulder Taps
Plank with Shoulder Taps
50 secondi
Stretch your arms overhead with palms on the ground.
Child's Pose
20 secondi
Dolphin Push-ups
Dolphin Push-ups
50 secondi
Rest
Rest
20 secondi
Return and repeat.
Tricep Dips
1 minuto
Rest
Rest
20 secondi
Plank Lateral Walk
Plank Lateral Walk
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
20 secondi
Rest
15 secondi

Set 3: 1 round
Full Right Side Plank
Full Right Side Plank
20 secondi
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
20 secondi
Full Left Side Plank
Full Left Side Plank
20 secondi
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
20 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 secondi
Rest
Rest
20 secondi

Set 4: 1 round
Upward Plank
Upward Plank
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 secondi
Shoulder Stretches
Shoulder Stretches
20 secondi
Tricep Stretches
Tricep Stretches
20 secondi

Workout Discussion

11 Nov
very intense. i would make it longer with longer rest periods as for myself.
08 Aug
Hi guys! How many times in a week, for you?
28 Jun
ممتاز
17 Feb
Very gud exercise for upper body....i luvd it....
04 Sep
jh

Appare in

arms
Braccia
bodyweight
Peso Corporeo

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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