Entraînement modéré gratuit

Mandurance

Modéré Duration 30 minutes

Zones ciblées: Lower Body

Équipement: Dumbbells

Mots clés

Entraînements à domicile Entraînements du bas du corps Entraînements avec haltères

Description

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

Série 1 1 ronde

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 secondes

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

Alternating Side Planks

45 secondes

Then, hop back to your starting position.

Plank Hop Outs

45 secondes

Stand tall with your feet together.

Rest

10 secondes

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

Chest Openers

45 secondes

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 secondes

Over Over Unders

Over Over Unders

45 secondes

Pop right back up to the start position and repeat.

Drop Squats

45 secondes

Rest

15 secondes

Série 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 minute

Rest

10 secondes

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minute

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

Rest

10 secondes

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

Dumbbell Squats

1 minute

Lower the dumbbells back down and repeat.

Rest

10 secondes

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minute

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

Rest

10 secondes

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Rest

10 secondes

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 minute

Rest

10 secondes

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minute

Rest

10 secondes

Série 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 minute

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

Rest

10 secondes

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

Cross Body Crunches

1 minute

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 secondes

Side Plank Dips

Side Plank Dips

1 min 30 secondes

Rest

10 secondes

Apparaît dans

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Quickdraw Adjustable Dumbbells

Meilleur choix pour cet entraînement

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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Faites cet entraînement dans Workout Trainer

✓ Suivez les entraînements multimédias mouvement par mouvement

✓ Expérience intégrée de montre intelligente et de moniteur de fréquence cardiaque

✓ Gagnez des points, participez au classement, restez motivé !

✓ Planification adaptée à votre style de vie occupé

Enregistrer l'entraînement

Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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

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