Ejercicios moderados

Full workout 1

Modero Duration 24 minutos

Áreas objetivo: Core, Arms

Equipo: Kettlebells, Exercise Mat, Dumbbells, Bench

Añadido por Richard Wesseling

Etiquetas

Entrenamientos en casa Ejercicios abdominales y para el tronco Ejercicios con pesas rusas Ejercicios con mancuernas Ejercicios en banco

Descripción

20 sec rest

Exercises

Serie 1: 1 ronda

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

45 segundos

90-90 Crunch Taps

90-90 Crunch Taps

20 reps

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

Alternating Side Planks

26 reps

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

12 reps

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 segundos

Left Oblique Crunches

Left Oblique Crunches

15 reps

Right Oblique Crunches

Right Oblique Crunches

15 reps

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuto

Reverse Elbow Plank

Reverse Elbow Plank

45 segundos

1 minuto

Serie 2: 1 ronda

Dumbbell Wrist Curls

Pesas: Pesado

Dumbbell Wrist Curls

15 reps

Dumbbell Wrist Curls

Pesas: Pesado

Dumbbell Wrist Curls

12 reps

Pesas: Máximo

20 reps

Pesas: Máximo

18 reps

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

15 reps

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

12 reps

15 reps

15 reps

40 segundos

25 segundos

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

14 reps

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

12 reps

Dumbbell Bench Press

Dumbbell Bench Press

15 reps

Dumbbell Bench Press

Dumbbell Bench Press

15 reps

Dumbbell Bench Press

Dumbbell Bench Press

12 reps

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

15 reps

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

12 reps

20 reps

20 reps

Traveling High Knees

Traveling High Knees

45 segundos

Dumbbell Upright Rows

Dumbbell Upright Rows

12 reps

Dumbbell Upright Rows

Dumbbell Upright Rows

12 reps

15 reps

15 reps

Plank with Shoulder Taps

Plank with Shoulder Taps

20 reps

Plank with Shoulder Taps

Plank with Shoulder Taps

16 reps

Entrenamientos relacionados

18 minutos, Modero

14 minutos 30 segundos, Modero

29 minutos 10 segundos,

3 minutos 55 segundos, Modero

10 minutos, Principiante

10 minutos 30 segundos, Modero

Quickdraw Adjustable Dumbbells

Elección Principal para este Entrenamiento

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.

Entrenamientos con el mismo Equipo

Balanced strength

Balanced strength

28 minutos 20 segundos, Modero

Basic Biceps - lite

Basic Biceps - lite

8 minutos 10 segundos, Modero

Upper Body, Core & Glutes Endurance Circuit

Upper Body, Core & Glutes Endurance Circuit

11 minutos 4 segundos, Principiante

Lulu - Full Body

Lulu - Full Body

29 minutos 36 segundos, Modero

34 minutos, Intenso

Chest To Back Again

Chest To Back Again

30 minutos, Modero