Gratis Gemiddelde Workout

Mandurance

Gemiddeld Duration 30 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbells

Tags

Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts

Beschrijving

If you couldn't tell by the title, this workout is for men that are looking to train for an endurance based effect. All you need for the workout is a pair of moderate weight dumbbells. Remember, the goal is endurance, but getting quality reps is key! Get ready to 'man up' on 'mandurance'!

Exercises

Set 1: 1 ronde

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 seconden

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 seconden

Then, hop back to your starting position.

Plank Hop Outs

45 seconden

Stand tall with your feet together.

Rest

10 seconden

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

45 seconden

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 seconden

Over Over Unders

Over Over Unders

45 seconden

Pop right back up to the start position and repeat.

Drop Squats

45 seconden

Rest

15 seconden

Set 2: 2 rondes

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

1 minuut

Rest

10 seconden

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minuut

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 seconden

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

1 minuut

Lower the dumbbells back down and repeat.

Rest

10 seconden

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuut

Hold two dumbbells at your sides with your arms down, next to your hips.

Rest

10 seconden

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuut

Rest

10 seconden

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

1 minuut

Rest

10 seconden

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuut

Rest

10 seconden

Set 3: 2 rondes

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuut

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 seconden

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

1 minuut

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Rest

10 seconden

Side Plank Dips

Side Plank Dips

1 min 30 sec

Rest

10 seconden

Verschijnt In

Volledig Lichaam

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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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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Dit Vind Je Misschien Ook Leuk

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

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