Allenamento Moderato Gratuito

Mandurance

Moderato Duration 30 minuti

Aree target: Lower Body

Attrezzatura: Dumbbells

Tag

Allenamenti per Palestra Domestica Allenamenti per la Parte Inferiore del Corpo Allenamenti con i Manubri

Descrizione

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Set 1: 1 round

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 secondi

Then, hop back to your starting position.

Plank Hop Outs

45 secondi

Stand tall with your feet together.

Rest

10 secondi

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

45 secondi

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 secondi

Over Over Unders

Over Over Unders

45 secondi

Pop right back up to the start position and repeat.

Drop Squats

45 secondi

Rest

15 secondi

Set 2: 2 round

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

1 minuto

Rest

10 secondi

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuto

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

Rest

10 secondi

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

1 minuto

Lower the dumbbells back down and repeat.

Rest

10 secondi

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuto

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

Rest

10 secondi

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Rest

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

1 minuto

Rest

10 secondi

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuto

Rest

10 secondi

Set 3: 2 round

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 secondi

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuto

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 secondi

Side Plank Dips

Side Plank Dips

1 min 30 sec

Rest

10 secondi

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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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