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Strong Runner

Intenso   28 minutos

Áreas objetivo: Full Body

Equipo: Dumbbells, Box / Step

Strong Runner
Etiquetas
Entrenamientos en casa Ejercicios para cuerpo completo Ejercicios con mancuernas Ejercicios con escalón
Descripción

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Serie 1: 1 ronda
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
40 segundos
Inchworms
Inchworms
40 segundos
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 segundos
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 segundos
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 segundos
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 segundos
Rest
Rest
20 segundos

Serie 2: 3 rondas
Keep your chin up, shoulders down, and back straight as you perform the squat.
Pesas: Pesado
Dumbbell Squats
8 reps
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.
Pesas: Pesado
Dumbbell Renegade Rows
8 reps
Rest
Rest
20 segundos
Right Bulgarian Split Squats with Dumbbells
Pesas: Moderado
Right Bulgarian Split Squats with Dumbbells
10 reps
Transition
Transition
10 segundos
Left Bulgarian Split Squats with Dumbbells
Pesas: Moderado
Left Bulgarian Split Squats with Dumbbells
10 reps
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 segundos
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Pesas: Pesado
Dumbbell Push Press
8 reps
Rest
Rest
20 segundos
Lateral Lunge with Tricep Extension
Pesas: Moderado
Lateral Lunge with Tricep Extension
10 reps
Rest
Rest
20 segundos
Dumbbell Front Raises
Pesas: Moderado
Dumbbell Front Raises
10 reps
Lower the dumbbells back down and repeat.
Pesas: Moderado
Dumbbell Lateral Shoulder Raises
10 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Pesas: Moderado
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
20 segundos

Serie 3: 3 rondas
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
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
20 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 segundos
Ankle Grabbers
Ankle Grabbers
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
20 segundos

Aparece en

butt & legs
Cola y piernas
running
Correr

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Quickdraw Adjustable Dumbbells
Elección Principal para este Entrenamiento

Quickdraw Adjustable Dumbbells

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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
Descarga en la App Store   Descarga Entrenador de ejercicios de Google Play.
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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