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Beginner Workout

Shoulders

Beginner   31 minuten

Uitrusting: Dumbbells, Chair

James Cummings
 		    Toegevoegd door James Cummings
Shoulders
Tags
Thuisgym Workouts Dumbbell Workouts Stoel Workouts
Beschrijving

Light weight shoulder strengthening exercises

Exercises

Set 1: 1 ronde
Cardio Warm-Up
Cardio Warm-Up
5 minuten
Seated Dumbbell Press
Seated Dumbbell Press
16 herhalingen
Dumbell Z Press
Dumbell Z Press
16 herhalingen
Dumbbell Upright Rows
Dumbbell Upright Rows
16 herhalingen
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 herhalingen
Kneeling Front Raise
Kneeling Front Raise
16 herhalingen

Set 2: 1 ronde
Seated Dumbbell Press
Seated Dumbbell Press
16 herhalingen
Dumbell Z Press
Dumbell Z Press
16 herhalingen
Dumbbell Upright Rows
Dumbbell Upright Rows
16 herhalingen
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 herhalingen
Kneeling Front Raise
Kneeling Front Raise
16 herhalingen

Set 3: 1 ronde
Seated Dumbbell Press
Seated Dumbbell Press
16 herhalingen
Dumbell Z Press
Dumbell Z Press
16 herhalingen
Dumbbell Upright Rows
Dumbbell Upright Rows
16 herhalingen
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
16 herhalingen
Kneeling Front Raise
Kneeling Front Raise
16 herhalingen

Set 4: 1 ronde
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuut
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuut

Set 5: 1 ronde
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuut
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuut

Set 6: 1 ronde
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuut
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuut

Set 7: 1 ronde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 herhalingen
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 herhalingen
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 herhalingen

Set 8: 1 ronde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 herhalingen
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 herhalingen
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 herhalingen

Set 9: 1 ronde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
16 herhalingen
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
16 herhalingen
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
16 herhalingen

Set 10: 1 ronde
Cooldown
5 minuten

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Training loggen
Aanbevolen Uitrusting

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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