Gemiddelde Workout

Push Workout

Gemiddeld Duration 30 minuten

Doelgebieden: Upper Body

Uitrusting: Dumbbells, Bench, Chair, Exercise Mat

Toegevoegd door Angel Ehrlich

Tags

Thuisgym Workouts Bovenlichaam Workouts Dumbbell Workouts Bank Workouts Stoel Workouts

Beschrijving

Chest, Shoulders, and Triceps

Exercises

Set 1: 1 ronde

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 seconden

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 seconden

Stretch - Standing Cross Body Arms

Stretch - Standing Cross Body Arms

1 minuut

Shoulder Shrugs

Shoulder Shrugs

30 seconden

Desk Chair Cat Cow

Desk Chair Cat Cow

30 seconden

15 seconden

Set 2: 1 ronde

Dumbbell Bench Press

Dumbbell Bench Press

40 seconden

20 seconden

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 seconden

20 seconden

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 seconden

20 seconden

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 seconden

20 seconden

Straight Pullover

Straight Pullover

40 seconden

20 seconden

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 seconden

20 seconden

Tricep Push-Ups

Tricep Push-Ups

40 seconden

20 seconden

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 seconden

20 seconden

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

40 seconden

20 seconden

Twist your torso to the left and try to touch your hands to the ground.

40 seconden

20 seconden

Elbow Scissor Kicks

Elbow Scissor Kicks

40 seconden

20 seconden

90-90 Crunch Taps

90-90 Crunch Taps

40 seconden

20 seconden

Set 3: 1 ronde

Dumbbell Bench Press

Dumbbell Bench Press

40 seconden

20 seconden

Seated Dumbbell Front Presses

Seated Dumbbell Front Presses

40 seconden

20 seconden

Dumbbell Fly on Bench

Dumbbell Fly on Bench

40 seconden

20 seconden

Dumbbell Tricep Extensions

Dumbbell Tricep Extensions

40 seconden

20 seconden

Straight Pullover

Straight Pullover

40 seconden

20 seconden

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

40 seconden

20 seconden

Tricep Push-Ups

Tricep Push-Ups

40 seconden

20 seconden

Dumbbell Crossover Punch

Dumbbell Crossover Punch

40 seconden

20 seconden

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

40 seconden

20 seconden

Twist your torso to the left and try to touch your hands to the ground.

40 seconden

20 seconden

Elbow Scissor Kicks

Elbow Scissor Kicks

40 seconden

20 seconden

90-90 Crunch Taps

90-90 Crunch Taps

40 seconden

20 seconden

Set 4: 1 ronde

Seated Shoulder Stretch

Seated Shoulder Stretch

45 seconden

Shoulder Stretch R

Shoulder Stretch R

30 seconden

Shoulder Stretch L

Shoulder Stretch L

30 seconden

30 seconden

30 seconden

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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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