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Intense Workout

1.ª Sem Jan

Intense   31 minutes

Target Areas: Corpo Inteiro

Equipment: Barra, Halteres, Kettlebells

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
1.ª Sem Jan
Tags
Full Gym Workouts Full Body Workouts Barbell Workouts Dumbbell Workouts Kettlebell Workouts
Description

3.º

Exercises

Set 1: 3 rounds
Deslocamentos Laterais com Toque
Effort: Maximum
Deslocamentos Laterais com Toque
1 minute
Flexão de Braço com Joelho ao Peito
Flexão de Braço com Joelho ao Peito
20 reps
Jump your feet forward to a squat.
Burpees
15 reps

Set 2: 3 rounds
Remada com Pegada Supinada
Remada com Pegada Supinada
12 reps
Rosca Direta com Barra
Rosca Direta com Barra
12 reps
Curls de Martelo Cruzado
Curls de Martelo Cruzado
20 reps

Set 3: 3 rounds
Remadas Curvadas com Dois Kettlebells
Remadas Curvadas com Dois Kettlebells
12 reps
Remadas Verticais com Halteres
Remadas Verticais com Halteres
12 reps
After four concentrated reps, switch sides.
Rosca Bíceps Isométrica
20 reps

Set 4: 2 rounds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Prancha
3 minutes
V-Ups Oblíquos Esquerdos
V-Ups Oblíquos Esquerdos
20 reps
V-Ups Oblíquos Direitos
V-Ups Oblíquos Direitos
20 reps

Set 5: 3 rounds
Sprint
Effort: Maximum
Sprint
1 minute

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Recommended Gear

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