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Mäßiges Training

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Mäßig   20 minutes

Zielbereiche: Legs

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
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds

Satz 3: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds

Satz 4: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 5: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds

Satz 6: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 7: 1 Runde
90-90 Crunch Taps
90-90 Crunch Taps
10 seconds
Rest
Rest
5 seconds
Ab Chop Ups
Ab Chop Ups
10 seconds
Rest
Rest
5 seconds
Ab Choppers
Ab Choppers
10 seconds
Rest
Rest
5 seconds

Satz 8: 1 Runde
90-90 Crunch Taps
90-90 Crunch Taps
10 seconds
Rest
Rest
5 seconds
Ab Chop Ups
Ab Chop Ups
10 seconds
Rest
Rest
5 seconds
Ab Choppers
Ab Choppers
10 seconds
Rest
Rest
5 seconds

Satz 9: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds

Satz 10: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 11: 1 Runde
Push-Ups
Push-Ups
10 seconds
Rest
Rest
10 seconds
Plank
Plank
10 seconds
Rest
Rest
10 seconds

Satz 12: 1 Runde
Push-Ups
Push-Ups
10 seconds
Rest
Rest
10 seconds
Plank
Plank
10 seconds
Rest
Rest
10 seconds

Satz 13: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 14: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 15: 1 Runde
Cobra
Cobra
10 seconds
Rest
Rest
5 seconds
Alternating Side Planks
Alternating Side Planks
10 seconds
Rest
Rest
5 seconds
Flying Supermans
Flying Supermans
10 seconds
Rest
Rest
10 seconds

Satz 16: 1 Runde
Cobra
Cobra
10 seconds
Rest
Rest
5 seconds
Alternating Side Planks
Alternating Side Planks
10 seconds
Rest
Rest
5 seconds
Flying Supermans
Flying Supermans
10 seconds
Rest
Rest
10 seconds

Satz 17: 1 Runde
Cobra
Cobra
10 seconds
Rest
Rest
5 seconds
Alternating Side Planks
Alternating Side Planks
10 seconds
Rest
Rest
5 seconds
Flying Supermans
Flying Supermans
10 seconds
Rest
Rest
10 seconds

Satz 18: 1 Runde
Jumping Jacks
Jumping Jacks
5 seconds
Knees to Elbows
Knees to Elbows
5 seconds
Jumping Lunges
Jumping Lunges
5 seconds
Side to Side Hops
Side to Side Hops
5 seconds
Forward Backward Hops
Forward Backward Hops
5 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconds
Jog on the Spot
Jog on the Spot
5 seconds
Rest
Rest
10 seconds

Satz 19: 1 Runde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconds
Rest
Rest
5 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconds
Rest
Rest
10 seconds

Satz 20: 1 Runde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconds
Rest
Rest
5 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconds
Rest
Rest
10 seconds

Satz 21: 1 Runde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconds
Rest
Rest
5 seconds
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconds
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconds
Rest
Rest
10 seconds

Satz 22: 1 Runde
Cross Knees to Elbows
Cross Knees to Elbows
10 seconds
Jumping Jacks
Jumping Jacks
10 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
10 seconds
Knees to Elbows
Knees to Elbows
10 seconds
Rest
Rest
10 seconds

Satz 23: 1 Runde
Cross Knees to Elbows
Cross Knees to Elbows
10 seconds
Jumping Jacks
Jumping Jacks
10 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
10 seconds
Knees to Elbows
Knees to Elbows
10 seconds
Rest
Rest
10 seconds

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Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

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Von der Community erstellt

weightlifting

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interval timers

HIIT

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toning

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full body

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