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Allenamento Moderato Gratuito

The Strength Train

Moderato   16 minuti

Aree target: Full Body

Attrezzatura: Dumbbells, Bench

The Strength Train
Tag
Allenamenti per Palestra Domestica Allenamenti per il Corpo Intero Allenamenti con i Manubri Allenamenti con Panca
Descrizione

Welcome to the Strength Train. Hop on if you want a serious workout that helps stabilize muscles to improve strength, balance, and posture! Choose heavier dumbbells with slower reps if you're trying to bulk or cut fat. Go for lighter weights or soup cans with increased tempo for toning. Make sure you're warmed up...then jump on it!

Exercises

Set 1: 1 round
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
50 secondi
Transition
Transition
10 secondi
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
50 secondi
Stand tall with a pair of dumbbells in your hands.
Transition
10 secondi
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
50 secondi
Transition
Transition
10 secondi
Dumbbell Sumo Squats
Dumbbell Sumo Squats
50 secondi
Transition
Transition
10 secondi
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
50 secondi
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Transition
10 secondi
Tricep Kickbacks
Tricep Kickbacks
50 secondi
Rest
Rest
20 secondi

Set 2: 2 round
Dumbbell Chest Press
Dumbbell Chest Press
40 secondi
Transition
Transition
10 secondi
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
40 secondi
Rest
Rest
15 secondi

Set 3: 2 round
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
30 secondi
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 secondi
Single Dumbbell Front Raises
Single Dumbbell Front Raises
30 secondi
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 secondi
Rest
Rest
20 secondi

Set 4: 1 round
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
45 secondi
Transition
Transition
10 secondi
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
45 secondi

Workout Discussion

23 Nov
amazing
02 Nov
Did not study this workout good before doing. I rushes way to much. It could be a good workout,just needs a few tweeks
28 May
LET THE HARD WORK BEGGIN
27 Mar
I will try this today...
10 Jul
Can i increase my weight by doing this workout ?

Appare in

strength
Forza
weightlifting
Sollevamento pesi
arms
Braccia
butt & legs
Glutei & Gambe

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Quickdraw Adjustable Dumbbells
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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.

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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