무료 보통 운동

Mandurance

보통 Duration 30 분들

대상 영역: Lower Body

장비: Dumbbells

태그들

홈짐 운동 하체 운동 덤벨 운동

설명

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

세트 1: 1 라운드

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 초들

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

Alternating Side Planks

45 초들

Then, hop back to your starting position.

Plank Hop Outs

45 초들

Stand tall with your feet together.

Rest

10 초들

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

Chest Openers

45 초들

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 초들

Over Over Unders

Over Over Unders

45 초들

Pop right back up to the start position and repeat.

Drop Squats

45 초들

Rest

15 초들

세트 2: 2 라운드

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

Dumbbell Push Press

1 분

Rest

10 초들

Dumbbell Upright Rows

Dumbbell Upright Rows

1 분

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

Rest

10 초들

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

Dumbbell Squats

1 분

Lower the dumbbells back down and repeat.

Rest

10 초들

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 분

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

Rest

10 초들

Return and repeat while alternating sides.

Dumbbell Lunges

1 분

Rest

10 초들

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 분

Rest

10 초들

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 분

Rest

10 초들

세트 3: 2 라운드

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

Reverse Crunches

1 분

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

Rest

10 초들

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

Cross Body Crunches

1 분

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 초들

Side Plank Dips

Side Plank Dips

1 분 30 초

Rest

10 초들

다음에서 나타남

관련 운동

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Quickdraw Adjustable Dumbbells

이 운동의 최고 선택

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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Workout Trainer에서 이 운동을 해

✓ 단계별 멀티미디어 운동을 따라해

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추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

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