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Mäßiges Training

Quick pop 👄

Mäßig   18 minutes

Zielbereiche: Legs, Core

Thandi Cooke
 		    Hinzugefügt von Thandi Cooke
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Tags
Bein-Workouts

Exercises

Satz 1: 1 Runde
Jog on the Spot
Jog on the Spot
15 seconds
Rest
Rest
10 seconds

Satz 2: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds

Satz 3: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds

Satz 4: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds

Satz 5: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds

Satz 6: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds

Satz 7: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds

Satz 8: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds
Rest
Rest
10 seconds

Satz 9: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Rest
Rest
10 seconds

Satz 10: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 11: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 12: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 13: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Squat Jumps
Squat Jumps
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Sumo Obliques
Sumo Obliques
5 seconds
Rest
Rest
10 seconds

Satz 14: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 15: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 16: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 17: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds

Satz 18: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Rest
Rest
10 seconds

Satz 19: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 20: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 21: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 22: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 23: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 24: 1 Runde
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
15 seconds
Cobra
Cobra
15 seconds
Push-Ups
Push-Ups
15 seconds

Satz 25: 1 Runde
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
15 seconds
Cobra
Cobra
15 seconds
Push-Ups
Push-Ups
15 seconds

Satz 26: 1 Runde
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
15 seconds
Cobra
Cobra
15 seconds
Push-Ups
Push-Ups
15 seconds

Satz 27: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Rest
Rest
10 seconds

Satz 28: 1 Runde
Knees to Elbows
Knees to Elbows
5 seconds
Cross Knees to Elbows
Cross Knees to Elbows
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Rest
Rest
10 seconds

Satz 29: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 30: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

Satz 31: 1 Runde
Jog on the Spot
Jog on the Spot
5 seconds
Jumping Jacks
Jumping Jacks
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Elbow To Knee Twists
Elbow To Knee Twists
5 seconds
Warm-Up Walk
Warm-Up Walk
10 seconds

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weight loss

Gewichtsverlust

abs & core

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bodyweight

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