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Mäßiges Training

Physio-Workout

Mäßig   20 minutes

Zielbereiche: Full Body

Ausrüstung: Exercise Mat, Dumbbells

Vi Ta
 		    Hinzugefügt von Vi Ta
Physio-Workout
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts

Exercises

Satz 1: 2 Runden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
1 minute
Rest
Rest
10 seconds

Satz 2: 3 Runden
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minute
Rest
Rest
10 seconds

Satz 3: 3 Runden
Balancing Stick
Balancing Stick
1 minute
Rest
Rest
10 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
30 seconds
Rest
Rest
10 seconds

Satz 4: 3 Runden
Swimming
Swimming
30 seconds
Contralateral Limb Raises
Contralateral Limb Raises
30 seconds
Rest
Rest
5 seconds
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.
Push-Ups
30 seconds

Satz 5: 1 Runde
Firm your shoulder blades against your back for maximum effect.
Cobra
20 seconds
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
20 seconds

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A
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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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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