Gemiddelde Workout

Weight Training

Gemiddeld Duration 45 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Kettlebells, Exercise Mat

Toegevoegd door Drew Winchester

Tags

Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts Kettlebell Workouts

Exercises

Set 1: 2 rondes

Knees to Elbows

❤️ Matig (Zone 2)

Knees to Elbows

1 minuut

15 seconden

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.

❤️ Matig (Zone 2)

Prisoner Squats

1 minuut

15 seconden

Dumbbell Side Bends

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Dumbbell Side Bends

1 minuut

15 seconden

❤️ Matig (Zone 2)

1 minuut

15 seconden

Tricep Kickbacks

Gewichten: Licht
❤️ Matig (Zone 2)

Tricep Kickbacks

1 minuut

45 seconden

Set 2: 3 rondes

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Dumbbell Bent Over Rows

1 minuut

20 seconden

Tricep Extensions

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Tricep Extensions

1 minuut

20 seconden

Dumbbell Chest Press

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Dumbbell Chest Press

1 minuut

20 seconden

After four concentrated reps, switch sides.

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Isometric Bicep Curls

1 minuut

20 seconden

Right Lawnmower with Kettlebell

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Right Lawnmower with Kettlebell

45 seconden

Left Lawnmower with Kettlebell

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Left Lawnmower with Kettlebell

45 seconden

20 seconden

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Dumbbell Push Press

1 minuut

1 minuut

Set 3: 1 ronde

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.

45 seconden

15 seconden

Hold your body in a very straight line keeping your abs and glutes contracted.

❤️ Matig (Zone 2)

Elbows to Hands Plank

1 minuut

Extended Child's Pose

Extended Child's Pose

1 minuut

1 minuut

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

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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