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Intensives Training

Abs & Arms

Intensiv   54 minutes

Zielbereiche: Core

Ausrüstung: Dumbbells, Cardio Machine

Abs & Arms
Tags
Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Hantel-Workouts Cardio-Maschinen-Workouts

Exercises

Satz 1: 2 Runden
Flutter Kicks
Flutter Kicks
1 minute
Leg Raises
Leg Raises
30 seconds
Scissor Kicks
Scissor Kicks
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minute
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Rest
Rest
1 minute

Satz 2: 2 Runden
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
30 seconds
Transition
Transition
15 seconds
Alternating Bent Over Rows
Gewichte: Schwer
Alternating Bent Over Rows
30 seconds
Rest
Rest
1 minute

Satz 3: 2 Runden
Flutter Kicks
Flutter Kicks
1 minute
Leg Raises
Leg Raises
30 seconds
Scissor Kicks
Scissor Kicks
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minute
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Rest
Rest
1 minute

Satz 4: 2 Runden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
30 seconds
Transition
Transition
15 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
30 seconds
Rest
Rest
1 minute

Satz 5: 2 Runden
Flutter Kicks
Flutter Kicks
1 minute
Leg Raises
Leg Raises
30 seconds
Scissor Kicks
Scissor Kicks
1 minute
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minute
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Rest
Rest
1 minute

Satz 6: 2 Runden
Bicep Curls
Bicep Curls
30 seconds
Transition
Transition
15 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
1 minute

Satz 7: 1 Runde
Treadmill Walking
Treadmill Walking
10 minutes

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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
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✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
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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.

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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