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Intensives Training

Circuits Alt

Intensiv   1 Std 7 Min

Zielbereiche: Core

Ausrüstung: Exercise Mat, Dumbbells, Chair, Strength Machine, Bench

Adam Weber
 		    Hinzugefügt von Personal Trainer Adam Weber
Circuits Alt
Tags
Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Hantel-Workouts Stuhl-Workouts Kraftmaschinen-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
Up and Down Neck Tilts
Up and Down Neck Tilts
30 seconds
Neck Side Rotations
Neck Side Rotations
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Inward Wrist Circles
Inward Wrist Circles
30 seconds
Fold Forward
Fold Forward
15 seconds
Standing Back Bend
Standing Back Bend
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Hamstring Stretches
Hamstring Stretches
15 seconds
Hamstring Stretches
Hamstring Stretches
15 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Rest
Rest
5 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Rest
Rest
5 seconds

Satz 2: 2 Runden
Leg Raises
Leg Raises
1 minute
Rest
Rest
5 seconds
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
10 seconds

Satz 3: 2 Runden
Calf Raise
Calf Raise
1 minute
Rest
Rest
5 seconds

Satz 4: 2 Runden
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
30 seconds
Dumbbell Wrist Curls
Dumbbell Wrist Curls
30 seconds
Rest
Rest
5 seconds

Satz 5: 2 Runden
Squat To Calf Raise
Squat To Calf Raise
45 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
25 seconds
Rest
Rest
10 seconds

Satz 6: 2 Runden
Seated Calf Raise
Seated Calf Raise
45 seconds
Overhead Press
Overhead Press
25 seconds
Rest
Rest
10 seconds

Satz 7: 1 Runde
Torso Twists
Torso Twists
1 minute
Side Bends
Side Bends
1 minute
Rest
Rest
10 seconds

Satz 8: 1 Runde
Lunges
Lunges
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds

Satz 9: 1 Runde
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minute
Hand Grip
Hand Grip
1 minute
Rest
Rest
10 seconds

Satz 10: 2 Runden
V-Sit Crunches
V-Sit Crunches
1 minute
Rest
Rest
5 seconds
Crunchy Frogs
Crunchy Frogs
1 minute
Rest
Rest
10 seconds

Satz 11: 2 Runden
Calf Raise Toes In
Calf Raise Toes In
40 seconds
Calf Raise Toes Out
Calf Raise Toes Out
40 seconds
Rest
Rest
5 seconds

Satz 12: 1 Runde
Rest
Rest
10 seconds
Wrist Roller
Wrist Roller
2 minutes
Rest
Rest
20 seconds

Satz 13: 2 Runden
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Bicep Curls
Bicep Curls
25 seconds
Rest
Rest
10 seconds

Satz 14: 2 Runden
Single Leg Calf Raise
Single Leg Calf Raise
45 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 seconds
Dumbbell V-Raises
Dumbbell V-Raises
15 seconds
Dumbbell Fly
Dumbbell Fly
15 seconds
Rest
Rest
5 seconds

Satz 15: 1 Runde
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Rotating Toe Touches
Rotating Toe Touches
1 minute
Rest
Rest
10 seconds

Satz 16: 1 Runde
Pistols
Pistols
1 minute
Dragon Squats
Dragon Squats
1 minute
Rest
Rest
5 seconds
Down Unders
Down Unders
1 minute
Spiderman Push-Ups
Spiderman Push-Ups
1 minute
Rest
Rest
20 seconds

Satz 17: 2 Runden
Heel Touches
Heel Touches
1 minute
Cross Body Crunches
Cross Body Crunches
1 Min 30 Sek
Russian Twists
Russian Twists
1 minute
Rest
Rest
5 seconds

Satz 18: 1 Runde
Hip Rock N Raises
Hip Rock N Raises
4 minutes
Rest
Rest
30 seconds

Satz 19: 1 Runde
Right Tree
Right Tree
30 seconds
Left Tree
Left Tree
30 seconds
Rest
Rest
5 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Rest
Rest
5 seconds
Cat Cow
Cat Cow
20 seconds
Elbow Plank
Elbow Plank
1 minute
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Cobra
Cobra
30 seconds

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Quickdraw Adjustable Dumbbells
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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