Ejercicios moderados gratuitos

Mandurance

Modero Duration 30 minutos

Áreas objetivo: Lower Body

Equipo: Dumbbells

Etiquetas

Entrenamientos en casa Ejercicios para la parte inferior del cuerpo Ejercicios con mancuernas

Descripción

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

Serie 1: 1 ronda

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 segundos

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

Alternating Side Planks

45 segundos

Then, hop back to your starting position.

Plank Hop Outs

45 segundos

Stand tall with your feet together.

Rest

10 segundos

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

Chest Openers

45 segundos

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 segundos

Over Over Unders

Over Over Unders

45 segundos

Pop right back up to the start position and repeat.

Drop Squats

45 segundos

Rest

15 segundos

Serie 2: 2 rondas

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 segundos

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuto

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

Rest

10 segundos

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 segundos

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 segundos

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuto

Rest

10 segundos

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 segundos

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuto

Rest

10 segundos

Serie 3: 2 rondas

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 segundos

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 segundos

Side Plank Dips

Side Plank Dips

1 minuto 30 segundos

Rest

10 segundos

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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