Intensives Training

Academy Preparation 1

Intensiv Duration 45 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Pull Up Bar, Wall

Hinzugefügt von L Rocha

Tags

Heimtraining Trainings Unterkörper Trainings Klimmzugstangen-Workouts Wand-Workouts

Beschreibung

Time to turn it up and introduce a few new things, hope you enjoy.

Exercises

Satz 1: 1 Runde

Left Quad Stretch

Left Quad Stretch

15 seconds

Right Quad Stretch

Right Quad Stretch

15 seconds

Left Hamstring Stretch

Left Hamstring Stretch

15 seconds

Right Hamstring Stretch

Right Hamstring Stretch

15 seconds

Right Side Stretch

Right Side Stretch

10 seconds

Left Side Stretch

Left Side Stretch

10 seconds

Standing Leg Stretches

Standing Leg Stretches

10 seconds

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 seconds

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 seconds

Wide Leg Stretches

Wide Leg Stretches

30 seconds

Bicep Stretches

Bicep Stretches

20 seconds

45 seconds

Satz 2: 2 Runden

Slow Scissor Kicks

Slow Scissor Kicks

45 seconds

Left Bent Single Leg Floor Bridges

Left Bent Single Leg Floor Bridges

45 seconds

Slow Leg Lifts

45 seconds

Right Bent Single Leg Floor Bridges

Right Bent Single Leg Floor Bridges

45 seconds

Lying Right Leg Circles

Lying Right Leg Circles

45 seconds

45 seconds

Lying Left Leg Circles

Lying Left Leg Circles

45 seconds

45 seconds

45 seconds

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

Pilates Hip Circles

Pilates Hip Circles

45 seconds

Satz 3: 2 Runden

30 seconds

1 minute

30 seconds

30 seconds

1 minute

Burpee Pull-Ups

Burpee Pull-Ups

1 minute

1 minute

30 seconds

Eagle Arm Airplane to Left Splits

Eagle Arm Airplane to Left Splits

1 minute

Kipping Pull-Ups

Kipping Pull-Ups

30 seconds

Eagle Arm Airplane to Right Splits

Eagle Arm Airplane to Right Splits

1 minute

Satz 4: 1 Runde

Lunges with Knee Lifts

Lunges with Knee Lifts

1 minute

Prisoner Squats

Prisoner Squats

45 seconds

Wall Sits with Heel Ups

Wall Sits with Heel Ups

45 seconds

45 seconds

30 seconds

45 seconds

Wall Sits with Knee Raises

Wall Sits with Knee Raises

45 seconds

45 seconds

Wall Sits with Leg Lifts

Wall Sits with Leg Lifts

30 seconds

Satz 5: 1 Runde

10 seconds

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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

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Perfect Fitness Multi-Gym Doorway Pull Up Bar

Ally Peaks Pull Up Bar for Doorway

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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