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Gratis Gemiddelde Workout

Ring the BELLS!

Gemiddeld   30 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Barbell, Box / Step

Ring the BELLS!
Tags
Volledige Gym Workouts Volledige Lichaam Workouts Dumbbell Workouts Barbell Workouts Box of Step Workouts
Beschrijving

Prepare to ring the bells (dumbbells that is) after a nice warm up to get the blood moving. This full body dumbbell workout is a great way to promote muscle mass while burning enough cals to keep the fat off. Ring the BELLS! is sure to get you in that holiday spirit, feeling toned & toasty! Be sure to have a set of dumbbells or soup cans handy.

Exercises

Set 1: 1 ronde
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuut
Rest
Rest
10 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 seconden
Rest
Rest
20 seconden
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
1 minuut
Rest
Rest
10 seconden
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconden
Rest
Rest
20 seconden
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minuut
Rest
Rest
30 seconden

Set 2: 2 rondes
Overhead Press
Overhead Press
1 minuut
Rest
Rest
15 seconden
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minuut
Rest
Rest
15 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.
Dumbbell Bent Over Rows
1 minuut
Rest
Rest
15 seconden
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minuut
Rest
Rest
35 seconden

Set 3: 2 rondes
Chest Press
Chest Press
1 minuut
Rest
Rest
20 seconden
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minuut
Return and repeat while alternating sides.
Dumbbell Lunges
1 minuut
Rest
Rest
20 seconden
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 sec
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuut
Rest
Rest
30 seconden

Workout Discussion

18 Jun
Very good workout, arms are aching the day after!
15 May
Very good one!
08 Dec
very cool!

Verschijnt In

strength
Kracht
cardio
Cardio

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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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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