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Intensives Training

Home Weights

Intensiv   30 minutes

Zielbereiche: Legs, Core

Ausrüstung: Jump Rope, Kettlebells, Dumbbells, Box / Step, Exercise Mat, Bench

Jonathan Bridges
 		    Hinzugefügt von Jonathan Bridges
Home Weights
Tags
Heimtraining Trainings Bein-Workouts Seilspringen-Workouts Kettlebell-Workouts Hantel-Workouts Box- oder Step-Workouts Bank-Workouts
Beschreibung

Full body exercise with arms emphasis

Exercises

Satz 1: 1 Runde
Jump Rope
Jump Rope
5 minutes
Transition
Transition
15 seconds
Kettlebell Goblet Squats
Kettlebell Goblet Squats
1 minute
Kettlebell Swings
Kettlebell Swings
40 seconds
Kettlebell Strict Press
Kettlebell Strict Press
40 seconds
Transition
Transition
5 seconds
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
20 seconds

Satz 2: 1 Runde
Governators
Governators
1 minute
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Transition
Transition
5 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
45 seconds
Transition
Transition
5 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
45 seconds
Transition
Transition
5 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
45 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Dumbbell Front Raises
Dumbbell Front Raises
20 seconds
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
20 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
20 seconds
Return and repeat while alternating sides.
Dumbbell Lunges
40 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Hammer Curls
Hammer Curls
1 minute
Transition
Transition
5 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds
Rest
Rest
20 seconds

Satz 4: 1 Runde
Tricep Kickbacks
Tricep Kickbacks
45 seconds
Tricep Extensions
Tricep Extensions
45 seconds
Transition
Transition
5 seconds
Tricep Push-Ups
Tricep Push-Ups
30 seconds
Leg Lifts
Leg Lifts
45 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Dumbbell Left Side Bends
Dumbbell Left Side Bends
1 minute
Dumbbell Right Side Bends
Dumbbell Right Side Bends
1 minute
Transition
Transition
10 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
1 Min 15 Sek
Bicep Curls
Bicep Curls
45 seconds
Transition
Transition
5 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
45 seconds
Rest
Rest
20 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
40 seconds
Rest
Rest
2 minutes

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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Workouts mit demselben Equipment

CF-Heavy Lifter
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Mache dieses Workout in Workout Trainer
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✓ 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