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Intense Workout

2.° Treino Liliana

Intense   32 minutes

Target Areas: Corpo Inteiro

Equipment: Halteres, Barra, Bola de Estabilidade

Manuela Costa
 		    Added by Personal Trainer Manuela Costa
2.° Treino Liliana
Tags
Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts Exercise Ball Workouts
Description

Parte superior

Exercises

Set 1: 3 rounds
Deslocamentos Laterais com Toque
Effort: Maximum
Deslocamentos Laterais com Toque
1 minute
Jump your feet forward to a squat.
Burpees
10 reps
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Flexões
12 reps

Set 2: 3 rounds
Remadas Verticais com Halteres
Remadas Verticais com Halteres
12 reps
Remada com Pegada Supinada
Remada com Pegada Supinada
12 reps
Curl de Martelo com Halteres para Pressionar
Curl de Martelo com Halteres para Pressionar
12 reps

Set 3: 3 rounds
Hand Release Push-Ups
Hand Release Push-Ups
12 reps
Voo com Halteres na Bola de Estabilidade
Voo com Halteres na Bola de Estabilidade
12 reps
Podes fazer no banco
Extensões de Tríceps
Extensões de Tríceps
12 reps

Set 4: 3 rounds
Levantamento Morto Romeno com a Perna Esquerda para Curl Press
Levantamento Morto Romeno com a Perna Esquerda para Curl Press
12 reps
Levantamento Morto Romeno com a Perna Direita para Curl Press
Levantamento Morto Romeno com a Perna Direita para Curl Press
12 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Elevações Laterais Traseiras com Halteres
12 reps

Set 5: 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
1 minute
V-Ups Oblíquos Esquerdos
V-Ups Oblíquos Esquerdos
20 reps
V-Ups Oblíquos Direitos
V-Ups Oblíquos Direitos
20 reps

Set 6: 5 rounds
Sprint
Effort: Maximum
Sprint
1 minute

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