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Intensives Training

CoreSetCore

Intensiv   40 minutes

Zielbereiche: Lower Body

Ausrüstung: Kettlebells, Exercise Mat

Fabian Saro
 		    Hinzugefügt von Fabian Saro
CoreSetCore
Tags
Heimtraining Trainings Unterkörper Trainings Kettlebell-Workouts
Beschreibung

[I] ..reps = ..reps L + ..reps R [II] Reverse lunge -> Racked position [III] Lateral swing with rotation [IV] Yoga bicycles -> Sprinters

Exercises

Satz 1: 2 Runden
Sit Throughs
Sit Throughs
10 Wiederholungen
Yoga Bicycles
Yoga Bicycles
10 Wiederholungen
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for at least four counts until lowering and repeating.
Hollow Body Holds
10 Wiederholungen
Dead Bug Holds
Dead Bug Holds
10 Wiederholungen
Rest
Rest
50 seconds

Satz 2: 1 Runde
Rest
Rest
40 seconds

Satz 3: 1 Runde
Left Side Kettlebell Clean
Left Side Kettlebell Clean
7 Wiederholungen
Right Side Kettlebell Clean
Right Side Kettlebell Clean
7 Wiederholungen
Rest
Rest
30 seconds
Left Side Kettlebell Clean
Left Side Kettlebell Clean
9 Wiederholungen
Right Side Kettlebell Clean
Right Side Kettlebell Clean
9 Wiederholungen
Rest
Rest
30 seconds
Left Side Kettlebell Clean
Left Side Kettlebell Clean
8 Wiederholungen
Right Side Kettlebell Clean
Right Side Kettlebell Clean
8 Wiederholungen

Satz 4: 1 Runde
Rest
Rest
1 Min 30 Sek

Satz 5: 2 Runden
Ankle Grabbers
Ankle Grabbers
10 Wiederholungen
Transition
Transition
5 seconds
Boat Pose
Boat Pose
20 seconds
Half Cross Extensions
Half Cross Extensions
10 Wiederholungen
Transition
Transition
5 seconds
Boat Pose
Boat Pose
20 seconds
Rest
Rest
50 seconds

Satz 6: 1 Runde
Rest
Rest
40 seconds

Satz 7: 1 Runde
Left Reverse Lunges with Kettlebell
Left Reverse Lunges with Kettlebell
7 Wiederholungen
Right Reverse Lunges with Kettlebell
Right Reverse Lunges with Kettlebell
7 Wiederholungen
Rest
Rest
30 seconds
Left Reverse Lunges with Kettlebell
Left Reverse Lunges with Kettlebell
9 Wiederholungen
Right Reverse Lunges with Kettlebell
Right Reverse Lunges with Kettlebell
9 Wiederholungen
Rest
Rest
30 seconds
Left Reverse Lunges with Kettlebell
Left Reverse Lunges with Kettlebell
8 Wiederholungen
Right Reverse Lunges with Kettlebell
Right Reverse Lunges with Kettlebell
8 Wiederholungen

Satz 8: 1 Runde
Rest
Rest
1 Min 30 Sek

Satz 9: 1 Runde
Spiderman Planks
Spiderman Planks
10 Wiederholungen
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
10 Wiederholungen
Plank Hip Rotations
Plank Hip Rotations
10 Wiederholungen
Transition
Transition
5 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconds
Transition
Transition
3 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconds
Rest
Rest
1 minute

Satz 10: 1 Runde
Rest
Rest
30 seconds

Satz 11: 1 Runde
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
10 Wiederholungen
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
10 Wiederholungen
Rest
Rest
30 seconds
Right Lateral Lunge with Kettlebell
Right Lateral Lunge with Kettlebell
10 Wiederholungen
Left Lateral Lunge with Kettlebell
Left Lateral Lunge with Kettlebell
10 Wiederholungen
Rest
Rest
30 seconds
Left Lateral Kettlebell Swings
Left Lateral Kettlebell Swings
10 Wiederholungen
Right Lateral Kettlebell Swings
Right Lateral Kettlebell Swings
10 Wiederholungen

Satz 12: 1 Runde
Rest
Rest
45 seconds

Satz 13: 1 Runde
Dolphin Dog
Dolphin Dog
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Y-T-A
Y-T-A
1 minute
Rolling Back Stretch
Rolling Back Stretch
1 minute
Happy Baby
Happy Baby
1 minute
Fold Forward
Fold Forward
3 minutes

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Power Systems Kettlebells
Top-Auswahl für dieses Workout

Power Systems Kettlebells

Increase your functional strength by doing kettlebell exercises at home. These kettlebells have premium molded rubber and make it easy to see the weight from any angle.

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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