Intensives Training

Compound

Intensiv Duration 1 Std 9 Min

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat, Dumbbells, Chair, Strength Machine

Hinzugefügt von Personal Trainer Adam Weber

Tags

Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Hantel-Workouts Stuhl-Workouts Kraftmaschinen-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

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

5 seconds

Seated Leg Stretch

Seated Leg Stretch

30 seconds

5 seconds

Satz 2: 2 Runden

1 minute

5 seconds

Reverse Crunches

Reverse Crunches

1 minute

10 seconds

Satz 3: 2 Runden

1 minute

5 seconds

Satz 4: 2 Runden

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 seconds

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 seconds

5 seconds

Satz 5: 2 Runden

1 minute

5 seconds

1 minute

10 seconds

Satz 6: 2 Runden

Calf Raise Toes In

Calf Raise Toes In

40 seconds

Calf Raise Toes Out

Calf Raise Toes Out

40 seconds

5 seconds

Satz 7: 1 Runde

2 minutes

10 seconds

Satz 8: 2 Runden

1 minute

Cross Body Crunches

Cross Body Crunches

1 Min 30 Sek

1 minute

5 seconds

Satz 9: 3 Runden

Plie Squats with Tip Toes

Plie Squats with Tip Toes

30 seconds

5 seconds

Satz 10: 3 Runden

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

20 seconds

5 seconds

Satz 11: 3 Runden

Seated Calf Raise

Seated Calf Raise

30 seconds

5 seconds

Satz 12: 3 Runden

Lateral to Front Raises

Lateral to Front Raises

20 seconds

5 seconds

Satz 13: 3 Runden

Single Leg Calf Raise

Single Leg Calf Raise

30 seconds

5 seconds

Satz 14: 3 Runden

Push-Up to Row to Burpee

Push-Up to Row to Burpee

30 seconds

5 seconds

Satz 15: 3 Runden

Dumbbell Squat Jumps

Dumbbell Squat Jumps

30 seconds

5 seconds

Satz 16: 3 Runden

Single Arm Mountain Climbers

Single Arm Mountain Climbers

30 seconds

5 seconds

Satz 17: 1 Runde

10 seconds

Satz 18: 1 Runde

1 minute

1 minute

10 seconds

Satz 19: 1 Runde

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

1 minute

10 seconds

Satz 20: 1 Runde

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

10 seconds

Satz 21: 1 Runde

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

10 seconds

Satz 22: 1 Runde

1 minute

1 minute

10 seconds

Satz 23: 1 Runde

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

10 seconds

Satz 24: 1 Runde

Hip Rock N Raises

Hip Rock N Raises

4 minutes

15 seconds

Satz 25: 1 Runde

30 seconds

30 seconds

5 seconds

Right Warrior 3

Right Warrior 3

30 seconds

30 seconds

5 seconds

20 seconds

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

30 seconds

Verwandte Workouts

1 hour, Intensiv

1 hour, Intensiv

1 Std 7 Min 25 Sek, Intensiv

55 minutes, Intensiv

1 Std 11 Min 15 Sek, Intensiv

1 Std 15 Sek, Intensiv

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.

Workouts mit demselben Equipment

Shoulder And Arms

Shoulder And Arms

30 Min 6 Sek, Mäßig

Health XPress Upper Body

Health XPress Upper Body

5 minutes, Anfänger

17 Min 51 Sek, Intensiv

Tuesday Wk 1 - Legs & Abs

Tuesday Wk 1 - Legs & Abs

48 Min 28 Sek, Mäßig

Day 2: Legs & Shoulders

Day 2: Legs & Shoulders

21 Min 18 Sek, Intensiv

Muscle Militia Workout

Muscle Militia Workout

31 minutes, Intensiv