Circuit 1

Gemiddeld Duration 26 minuten

Doelgebieden: Shoulders, Legs

Uitrusting: Dumbbells, Kettlebells, Stability Ball, Medicine Ball

Toegevoegd door Personal Trainer Tomas Perucca

Exercises

Set 1: 4 rondes

Keep your chin up, shoulders down, and back straight as you perform the squat.

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Dumbbell Squats

15 herhalingen

Rest

5 seconden

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

15 herhalingen

Dumbbell or barbell

Rest

5 seconden

❤️ Matig (Zone 2)

Half Cross Extensions

15 herhalingen

Rest

5 seconden

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Rotational Shoulder Presses

15 herhalingen

Rest

5 seconden

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

❤️ Matig (Zone 2)

Bicycle Crunches

20 herhalingen

Rest

5 seconden

Set 2: 4 rondes

Right Lateral Lunges

8 herhalingen

Left Lateral Lunges

8 herhalingen

Rest

5 seconden

Gewichten: Licht
❤️ Licht (Zone 1)

Kettlebell Upright Rows

15 herhalingen

Kettlebell or dumbbell

Rest

5 seconden

Hip Raises on Ball

8 herhalingen

Single leg, you can do it on a bench.

Hip Raises on Ball

8 herhalingen

Single leg

Rest

5 seconden

Medicine Ball Offset Push-Ups

12 herhalingen

Regular Push ups if you don't have a med ball. Kneeling if necessary.

Rest

5 seconden

Gerelateerde Workouts

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36 minuten, Gemiddeld

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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Circuit 1

Exercises

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Trainingscategorieën

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Buikspieren & Core

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