Gemiddelde Workout

Back&Arms

Gemiddeld Duration 26 minuten

Doelgebieden: Legs, Shoulders

Uitrusting: Exercise Mat, Chair, Cable Pulley Machine, Dumbbells, Stability Ball, Strength Machine

Toegevoegd door Emma Medina

Tags

Volledige Gym Workouts Been Workouts Stoel Workouts Kabeltrekapparaat Workouts Dumbbell Workouts Oefenbal Workouts Krachtapparatuur Workouts

Exercises

Set 1: 1 ronde

Good Morning Sunshines

Good Morning Sunshines

30 seconden

Mountain Pose with Prayer Hands

Mountain Pose with Prayer Hands

30 seconden

Repeat and flow through the movement.

Big Forward Arm Circles

30 seconden

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 seconden

30 seconden

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 seconden

30 seconden

High Knee Obliques

High Knee Obliques

30 seconden

Hamstring Kickbacks

Hamstring Kickbacks

1 minuut

Set 2: 1 ronde

Cable Lat Pull Down

30 seconden

10 seconden

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

30 seconden

30 seconden

10 seconden

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 seconden

10 seconden

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 seconden

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 seconden

10 seconden

Set 3: 1 ronde

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

30 seconden

10 seconden

Alternating Bent Over Rows

Alternating Bent Over Rows

30 seconden

10 seconden

Squats with Dumbbell Raise

Squats with Dumbbell Raise

40 seconden

10 seconden

Set 4: 1 ronde

Dumbbell Deadlifts

Dumbbell Deadlifts

30 seconden

10 seconden

Single Arm Dumbbell Swings

Single Arm Dumbbell Swings

1 minuut

10 seconden

Dumbbell V-Raises

Dumbbell V-Raises

30 seconden

10 seconden

Set 5: 1 ronde

Dumbbell Fly on Ball

Dumbbell Fly on Ball

40 seconden

Stability Ball Chest Press

Stability Ball Chest Press

40 seconden

10 seconden

Stability Ball Tricep Extension

Stability Ball Tricep Extension

40 seconden

10 seconden

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

40 seconden

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

30 seconden

10 seconden

1 minuut

10 seconden

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

30 seconden

30 seconden

10 seconden

Set 6: 1 ronde

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 seconden

Shoulder Stretches

Shoulder Stretches

1 minuut

Tricep Stretches

Tricep Stretches

1 minuut

Hamstring Stretches

Hamstring Stretches

30 seconden

1 minuut

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minuut

Pretzel Stretches

Pretzel Stretches

1 minuut

Lying Spinal Twist

Lying Spinal Twist

1 minuut

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

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