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Gratis Intense Workout

Absolute Arms

Intens   20 minuten

Doelgebieden: Shoulders

Uitrusting: Dumbbells, Exercise Mat

Absolute Arms
Tags
Thuisgym Workouts Schouder Workouts Dumbbell Workouts
Beschrijving

This ain't your grandma's workout. If you're serious about eliminating arm flab and building newsworthy muscle definition, do this INTENSE workout! Many exercises are delivered back-to-back with weighted moves followed by low-intensity bodyweight moves. Grab a pair of dumbbells or soup cans. If anything feels too intense, do child's pose.

Exercises

Set 1: 1 ronde
Good Morning Sunshines
Good Morning Sunshines
50 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
40 seconden
Then, return to the center.
Alternating Side Reaches
50 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
40 seconden
Hold two dumbbells at your sides with your arms down, next to your hips.
Rest
20 seconden

Set 2: 1 ronde
Dumbbell Side Bends
Dumbbell Side Bends
1 minuut
Side Bends
Side Bends
1 minuut
Dumbbell Front Raises
Dumbbell Front Raises
1 minuut
Arm Pumps
Arm Pumps
1 minuut
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minuut
T's
T's
1 minuut
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minuut
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.
Plank
40 seconden
Return and repeat.
Tricep Dips
30 seconden
Upward Plank
Upward Plank
30 seconden
Rest
1 minuut

Set 3: 1 ronde
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.
Push-Ups
50 seconden
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 seconden
Diamond Push Ups
Diamond Push Ups
50 seconden
Stretch your arms overhead with palms on the ground.
Child's Pose
30 seconden
Clapping Push-ups
Clapping Push-ups
50 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconden

Set 4: 1 ronde
Shadow Boxing
Shadow Boxing
1 minuut
Shoulder Stretches
Shoulder Stretches
40 seconden
Tricep Stretches
Tricep Stretches
40 seconden
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
40 seconden

Workout Discussion

18 May
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Verschijnt In

arms
Armen
weightlifting
Gewichtheffen

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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Doe deze workout in Workout Trainer
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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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