Workout B — Functional Performance & Core

中度 Duration 47 分钟

目标区域: Corpo Inteiro

器械: Esteira de Exercício, Barra, Halteres, Banco

添加人 Thiago Manfredi

标签

完整健身房锻炼全身锻炼杠铃锻炼哑铃锻炼卧推锻炼

Exercises

设置 1 : 2 个回合

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

20 次数

30 秒

5 秒

Small Reverse Arm Circles

Small Reverse Arm Circles

20 秒

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

15 次数

设置 2 : 4 个回合

Barbell Deadlifts

Barbell Deadlifts

6 次数

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

10 次数

Chest Supported Row

Chest Supported Row

12 次数

1 分钟 15 秒

设置 3 : 3 个回合

Half Kneeling Dumbbell Shoulder Press

Half Kneeling Dumbbell Shoulder Press

10 次数

Half Kneeling Dumbbell Shoulder Press

Half Kneeling Dumbbell Shoulder Press

10 次数

Extensões de Tríceps com Halteres Deitado

Extensões de Tríceps com Halteres Deitado

12 次数

12 次数

1 分钟

设置 4 : 3 个回合

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

40 秒

Marching Bridge

Marching Bridge

24 次数

Dumbbell Seated Calf Raise

20 次数

20 次数

1 分钟

设置 5 : 1 个回合

40 秒

5 秒

40 秒

5 秒

Thoracic Rotation

Thoracic Rotation

40 秒

5 秒

Thoracic Rotation

Thoracic Rotation

40 秒

Stretch your arms overhead with palms on the ground.

40 秒

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10 分钟 15 秒, 中度

Treino Lombar - Core

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4 分钟 20 秒, 适度

Quickdraw Adjustable Dumbbells

本次锻炼的首选

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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