Ejercicios moderados gratuitos

Go Long!

Modero Duration 30 minutos

Áreas objetivo: Full Body

Equipo: Dumbbells

Etiquetas

Entrenamientos en casa Ejercicios para cuerpo completo Ejercicios con mancuernas

Descripción

If endurance is what you're after then you're in the right place. Go Long! works lower to upper then core and abs: a great way to get your heart-rate up while creating muscular endurance. Grab a set of modest weights (allowing for constant movement not super-human strength) and lots of water. A warm-up is included but no cool down. Be sure you stretch the muscles that feel worked after the workout. Have fun and go long!

Exercises

Serie 1: 1 ronda

Walking High Knees

Walking High Knees

30 segundos

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

30 segundos

Forward Shoulder Rolls

Forward Shoulder Rolls

15 segundos

Backward Shoulder Rolls

Backward Shoulder Rolls

15 segundos

Rotating Lunges

Rotating Lunges

45 segundos

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

Transition

10 segundos

Serie 2: 2 rondas

Gate Swings

1 minuto

Dragon Squats

1 minuto

Hip Flexor & Extension

Hip Flexor & Extension

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

High Knees

1 minuto

Stand with your feet hip-width apart. Hold a pair of dumbbells with your palms facing each other.

Transition

30 segundos

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuto

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

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

Push-up Knee Tucks

Push-up Knee Tucks

45 segundos

Transition

30 segundos

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

Double Crunches

Double Crunches

1 minuto

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

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuto

Rest

45 segundos

Serie 3: 1 ronda

High Fives

5 segundos

Workout Discussion

01 Mar

i looooove it 😻👍🌸

Aparece en

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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.

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Haz este entrenamiento en Workout Trainer

✓ Sigue los entrenamientos multimedia paso a paso

✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca

✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!

✓ Programación para adaptarse a tu ajetreado estilo de vida

Registrar entrenamiento

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.

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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