Knockout Arms

Intens Duration 1 u 18 m

Doelgebieden: Upper Body

Uitrusting: Dumbbells

Toegevoegd door Shana Leeann

This knockout exercise will work your arms good. Put on your favorite music and prepare for lift off!

Exercises

Set 1: 1 ronde

Left Arm Cross Stretch

30 seconden

Right Arm Cross Stretch

30 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Uppercuts

30 seconden

Body Circles

30 seconden

Set 2: 1 ronde

Rest

30 seconden

Set 3: 3 rondes

Dumbbell Chest Press

45 seconden

Rest

15 seconden

Dumbbell Lateral Shoulder Raises

45 seconden

Rest

15 seconden

Dumbbell Upright Rows

45 seconden

Rest

15 seconden

Governators

45 seconden

Rest

15 seconden

Weighted Pile Squats

45 seconden

Rest

15 seconden

Set 4: 1 ronde

Rest

1 minuut

Set 5: 3 rondes

Dumbbell Front Raises

45 seconden

Rest

15 seconden

Horizontal Goblet Squats

45 seconden

Rest

15 seconden

Dumbbell Bent Over Rows

45 seconden

Rest

15 seconden

Single Arm Dumbbell Swings

45 seconden

Rest

15 seconden

Single Arm Dumbbell Swings

45 seconden

Rest

15 seconden

Set 6: 1 ronde

Rest

1 minuut

Set 7: 3 rondes

Dumbbell Push ups

45 seconden

Rest

15 seconden

Dumbbell Rear Lateral Raises

45 seconden

Rest

15 seconden

Dumbbell Renegade Rows

45 seconden

Rest

15 seconden

Elbows-Out Chest Stretches

45 seconden

Rest

15 seconden

Set 8: 1 ronde

Rest

1 minuut

Set 9: 3 rondes

Hammer Curls

45 seconden

Rest

15 seconden

Isometric Bicep Curls

45 seconden

Rest

15 seconden

Left Concentrated Bicep Curls

45 seconden

Rest

15 seconden

Right Concentrated Bicep Curls

45 seconden

Rest

15 seconden

Set 10: 1 ronde

Rest

1 minuut

Set 11: 3 rondes

Elbow Plank

45 seconden

Rest

15 seconden

Diamond Push Ups

45 seconden

Rest

15 seconden

Plank

45 seconden

Rest

15 seconden

Squats with Raised Arms

45 seconden

Rest

15 seconden

Set 12: 1 ronde

Rest

1 minuut

Set 13: 1 ronde

Alternating Side Reaches

30 seconden

Tricep Stretches

1 minuut

Chest Stretch

1 minuut

Standing Chest Stretch

30 seconden

Small Forward Arm Circles

30 seconden

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Topkeuze voor deze Workout

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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

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.

Quickdraw Adjustable Dumbbells