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Intense Workout

Confinado 😉

Intense   37 minutes

Target Areas: Arms, Shoulders

Equipment: Dumbbells, Bench, Kettlebells, Wall

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
Confinado 😉
Tags
Home Gym Workouts Arm Workouts Dumbbell Workouts Bench Workouts Kettlebell Workouts Wall Workouts
Description

3.o treino

Exercises

Set 1: 3 rounds
Explosive Mountain Climbers
Explosive Mountain Climbers
20 reps
Hand Release Push-Ups
Hand Release Push-Ups
10 reps
Plank Hopovers
Plank Hopovers
30 seconds

Set 2: 4 rounds
Alternating Bent Over Rows
Alternating Bent Over Rows
20 reps
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
12 reps

Set 3: 4 rounds
Dumbbell Chest Press
Dumbbell Chest Press
12 reps
Bench Dumbbell Fly
Bench Dumbbell Fly
12 reps
Tricep Extensions
Tricep Extensions
20 reps

Set 4: 4 rounds
Right Lunge with Kettlebell Rows
Right Lunge with Kettlebell Rows
12 reps
Left Lunge with Kettlebell Rows
Left Lunge with Kettlebell Rows
12 reps
Lying Dumbbell Tricep Extensions
Lying Dumbbell Tricep Extensions
12 reps

Set 5: 3 rounds
Toe Touches
Toe Touches
10 reps
Floor Wipers
Floor Wipers
20 reps
Plank Hop Outs
Plank Hop Outs
30 reps
Flutter Kicks
Flutter Kicks
40 reps

Set 6: 1 round
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
90 Lat Stretch
90 Lat Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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