Mäßiges Training

Full workout 3

Mäßig Duration 23 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Dumbbells, Bench

Hinzugefügt von Richard Wesseling

Tags

Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Bank-Workouts

Beschreibung

20 sec rest

Exercises

Satz 1: 1 Runde

Lying Scorpions

Lying Scorpions

12 Wiederholungen

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

6 Wiederholungen

Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.

Right Side Plank Dips

6 Wiederholungen

1 minute

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

6 Wiederholungen

Left Bridge Glute Circles

Left Bridge Glute Circles

12 Wiederholungen

Right Bridge Glute Circles

Right Bridge Glute Circles

12 Wiederholungen

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

12 Wiederholungen

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

30 seconds

1 minute

Satz 2: 1 Runde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 Wiederholungen

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 Wiederholungen

Dumbbell Front Raises

Dumbbell Front Raises

10 Wiederholungen

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

10 Wiederholungen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

10 Wiederholungen

22 Wiederholungen

18 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

20 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

15 Wiederholungen

20 Wiederholungen

14 Wiederholungen

Tricep Kickbacks

Tricep Kickbacks

15 Wiederholungen

Tricep Kickbacks

Tricep Kickbacks

12 Wiederholungen

Repeat on the left side and continue alternating sides.

20 Wiederholungen

Repeat on the left side and continue alternating sides.

14 Wiederholungen

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

18 Wiederholungen

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

16 Wiederholungen

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

16 Wiederholungen

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

14 Wiederholungen

20 Wiederholungen

16 Wiederholungen

Return and repeat while alternating sides.

Dumbbell Lunges

12 Wiederholungen

Return and repeat while alternating sides.

Dumbbell Lunges

12 Wiederholungen

Hand Release Push-Ups

Hand Release Push-Ups

15 Wiederholungen

Hand Release Push-Ups

Hand Release Push-Ups

10 Wiederholungen

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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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