Mäßiges Training

Full workout 1

Mäßig Duration 24 minutes

Zielbereiche: Core, Arms

Ausrüstung: Kettlebells, Exercise Mat, Dumbbells, Bench

Hinzugefügt von Richard Wesseling

Tags

Heimtraining Trainings Bauch- und Kern-Workouts Kettlebell-Workouts Hantel-Workouts Bank-Workouts

Beschreibung

20 sec rest

Exercises

Satz 1: 1 Runde

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

45 seconds

90-90 Crunch Taps

90-90 Crunch Taps

20 Wiederholungen

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

26 Wiederholungen

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

12 Wiederholungen

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

45 seconds

Left Oblique Crunches

Left Oblique Crunches

15 Wiederholungen

Right Oblique Crunches

Right Oblique Crunches

15 Wiederholungen

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minute

Reverse Elbow Plank

Reverse Elbow Plank

45 seconds

1 minute

Satz 2: 1 Runde

Dumbbell Wrist Curls

Gewichte: Schwer

Dumbbell Wrist Curls

15 Wiederholungen

Dumbbell Wrist Curls

Gewichte: Schwer

Dumbbell Wrist Curls

12 Wiederholungen

Gewichte: Maximal

20 Wiederholungen

Gewichte: Maximal

18 Wiederholungen

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

15 Wiederholungen

Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.

12 Wiederholungen

15 Wiederholungen

15 Wiederholungen

40 seconds

25 seconds

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

14 Wiederholungen

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

12 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

15 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

15 Wiederholungen

Dumbbell Bench Press

Dumbbell Bench Press

12 Wiederholungen

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

15 Wiederholungen

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

12 Wiederholungen

20 Wiederholungen

20 Wiederholungen

Traveling High Knees

Traveling High Knees

45 seconds

Dumbbell Upright Rows

Dumbbell Upright Rows

12 Wiederholungen

Dumbbell Upright Rows

Dumbbell Upright Rows

12 Wiederholungen

15 Wiederholungen

15 Wiederholungen

Plank with Shoulder Taps

Plank with Shoulder Taps

20 Wiederholungen

Plank with Shoulder Taps

Plank with Shoulder Taps

16 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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