無料中級ワークアウト

Mandurance

中級 Duration 30 分

ターゲットエリア: Lower Body

器具: Dumbbells

タグ

自宅ジムのワークアウト下半身のワークアウトダンベルのワークアウト

説明

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

セット1: 1ラウンド

Full Plank with Leg Lifts

Full Plank with Leg Lifts

45 秒

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

Alternating Side Planks

45 秒

Then, hop back to your starting position.

Plank Hop Outs

45 秒

Stand tall with your feet together.

Rest

10 秒

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

Chest Openers

45 秒

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 秒

Over Over Unders

Over Over Unders

45 秒

Pop right back up to the start position and repeat.

Drop Squats

45 秒

Rest

15 秒

セット2: 2ラウンド

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

Dumbbell Push Press

1 分

Rest

10 秒

Dumbbell Upright Rows

Dumbbell Upright Rows

1 分

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

Rest

10 秒

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

Dumbbell Squats

1 分

Lower the dumbbells back down and repeat.

Rest

10 秒

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 分

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

Rest

10 秒

Return and repeat while alternating sides.

Dumbbell Lunges

1 分

Rest

10 秒

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 分

Rest

10 秒

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 分

Rest

10 秒

セット3: 2ラウンド

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

Reverse Crunches

1 分

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

Rest

10 秒

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

Cross Body Crunches

1 分

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 秒

Side Plank Dips

Side Plank Dips

1 分 30 秒

Rest

10 秒

に表示されます

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Quickdraw Adjustable Dumbbells

このワークアウトのトップチョイス

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 Trainerでこのワークアウトを行う

✓ ムーブバイムーブのマルチメディアワークアウトに沿って進める

✓ スマートウォッチと心拍数モニターの統合体験

✓ ポイントを獲得し、リーダーボードで競争し、モチベーションを保つ！

✓ 忙しいライフスタイルに合わせてスケジューリング

ワークアウトを記録

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