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Allenamento Moderato Gratuito

Top Resolutions

Moderato   20 minuti

Aree target: Core, Arms

Attrezzatura: Dumbbells, Barbell

Top Resolutions
Tag
Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con i Manubri Allenamenti con il Bilanciere
Descrizione

Let the new year bring a new look to your upper body! Top Resolutions will work on building lean muscle while helping to shed unwanted fat. You will need a pair of moderate to heavy weight dumbbells to take on this 20 minute task. Make an upper body enhancement as a resolution this new year!

Exercises

Set 1: 1 round
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minuto
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand. Keeping your posture, hinge at the waist and let your arms hang forward, palms facing in and elbows slightly bent.
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
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
10 secondi
Overhead Press
Overhead Press
1 minuto
Stand with your feet hip-width apart, knees slightly bent and dumbbells in hand.
Rest
10 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
10 secondi

Set 2: 1 round
Side Plank Dips
Side Plank Dips
1 minuto
Rest
Rest
10 secondi
Vertical Leg Crunches
Vertical Leg Crunches
45 secondi
Start on your back with bent knees in a crunch position. Inhale.
Rest
10 secondi
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 secondi
Rest
Rest
10 secondi

Set 3: 2 round
5 Way Push Ups
5 Way Push Ups
1 minuto
With hexagonal dumbbells in your hand, prop yourself up to high plank position.
Rest
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
1 minuto
Stand tall with a pair of dumbbells in your hands.
Rest
10 secondi
Tricep Kickbacks
Tricep Kickbacks
1 minuto
Rest
Rest
10 secondi
Hammer Curls
Hammer Curls
1 minuto
Rest
Rest
15 secondi

Set 4: 1 round
Side Plank Dips
Side Plank Dips
1 minuto
Rest
Rest
10 secondi
Vertical Leg Crunches
Vertical Leg Crunches
45 secondi
Start on your back with bent knees in a crunch position. Inhale.
Rest
10 secondi
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 secondi

Workout Discussion

02 Jan
Saws
01 Jan
I do not understand anything in this application is not using it as leverage
01 Jan
Sir. Very very usefull loose de whight.thanks
30 Dec
How do you loose baby fat

Appare in

abs & core
Addominali & Core
arms
Braccia

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Quickdraw Adjustable Dumbbells
Scelta Top per questo Allenamento

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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