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Mäßiges Training

Tabata

Mäßig   49 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbell

Kelly Symolon
 		    Hinzugefügt von Kelly Symolon
Tabata
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts

Exercises

Satz 1: 1 Runde
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
30 seconds

Satz 2: 1 Runde
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Squats
Squats
20 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
Plank
Plank
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Upward Plank
Upward Plank
1 minute

Satz 4: 1 Runde
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
20 seconds
Rest
Rest
30 seconds

Satz 5: 1 Runde
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
20 seconds
Rest
Rest
30 seconds

Satz 6: 1 Runde
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
10 seconds
Crunches
Crunches
20 seconds
Rest
Rest
30 seconds

Satz 7: 1 Runde
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Rest
Rest
30 seconds

Satz 8: 1 Runde
Clams
Clams
2 minutes
Lying Right Leg Lifts
Lying Right Leg Lifts
1 minute
Lying Left Leg Lifts
Lying Left Leg Lifts
1 minute
Donkey Whips
Donkey Whips
1 minute
Plank Heel Pushes
Plank Heel Pushes
1 minute
Rest
Rest
30 seconds

Satz 9: 1 Runde
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 seconds
Rest
Rest
30 seconds

Satz 10: 8 Runden
Fifer Scissors
Fifer Scissors
20 seconds
Rest
Rest
10 seconds

Satz 11: 1 Runde
Plank
Plank
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
Child's Pose
Child's Pose
30 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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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Mache dieses Workout in Workout Trainer
✓ Folge den Schritt-für-Schritt-Multimedia-Workouts
✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
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Training aufzeichnen
Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos