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Ejercicios moderados

Low Impact

Modero   25 minutos

Áreas objetivo: Upper Body

Equipo: Exercise Mat, Pull Up Bar, Kettlebells, Dumbbells

Salem Coogler
 		    Añadido por Salem Coogler
Low Impact
Etiquetas
Entrenamientos en casa Ejercicios para la parte superior del cuerpo Ejercicios con barra de dominadas Ejercicios con pesas rusas Ejercicios con mancuernas

Exercises

Serie 1: 1 ronda
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
30 segundos
Side Bends
Side Bends
40 segundos
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 segundos
Rotating Elbow Plank
Rotating Elbow Plank
1 minuto
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
1 minuto
Rest
Rest
10 segundos
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
1 minuto
Rest
Rest
10 segundos
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
10 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minuto
Rest
Rest
10 segundos
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
10 segundos
Kettlebell Halo
Kettlebell Halo
1 minuto
Rest
Rest
10 segundos
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
20 reps
Rest
Rest
10 segundos
Pop right back up to the start position and repeat.
Drop Squats
1 minuto
Rest
Rest
10 segundos
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
1 minuto
Rest
Rest
10 segundos
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
20 reps
Rest
Rest
10 segundos
Kettlebell Halo
Kettlebell Halo
1 minuto
Rest
Rest
10 segundos
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 segundos
Do a pull up and hold at 90 degrees. Keep your shoulders away from your ears and try not to hold your breath. For more intensity, use a wider grip.
90 Degree Hang
20 segundos
Rest
Rest
10 segundos
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
20 reps
Rest
Rest
10 segundos
Dumbbell Romanian Deadlifts
Dumbbell Romanian Deadlifts
1 minuto
Rest
Rest
10 segundos
Pull-Ups
Pull-Ups
5 reps
Rest
Rest
10 segundos
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
20 reps
Rest
Rest
10 segundos
Kettlebell Upright Rows
Kettlebell Upright Rows
20 reps
Rest
Rest
10 segundos
After four concentrated reps, switch sides.
Isometric Bicep Curls
30 reps
Rest
Rest
10 segundos
Return and repeat.
Tricep Dips
1 minuto
Rest
Rest
10 segundos
Ankle Grabbers
Ankle Grabbers
1 minuto

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✓ Programación para adaptarse a tu ajetreado estilo de vida
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Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

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Categorías

Destacados

Destacados

weight loss

Pérdida de peso

abs & core

Abdominales y torso

bodyweight

Peso Corporal

youtube

Youtube

community created

Creado por la comunidad

weightlifting

Levantamiento de pesas

interval timers

HIIT

cardio

Cardio

toning

Tonificar

full body

Cuerpo Entero

Más: Correr, Yoga y Pilates, Pruebas de aptitud, Brazos, Cola y piernas, Estiramiento, Fuerza, Ciclismo, Calentamiento, Cooldown, Meditación y Respiración, Bajo impacto, Caminar, Escalada, Endurance, Kickboxing, Dance, Enfocado en Mujeres, Enfocado en Hombres, Enfocado en Mayores, Problemas de Salud, Estacional, Pro, Gratuito