Mäßiges Training

HIIT

Mäßig Duration 30 minutes

Zielbereiche: Legs

Ausrüstung: Treadmill, Cardio Machine, Dumbbells, Stationary Bike

Hinzugefügt von Kar Reev

Tags

Vollständige Fitnessstudio Trainings Bein-Workouts Laufband-Workouts Cardio-Maschinen-Workouts Hantel-Workouts Stationäre Fahrrad-Workouts

Exercises

Satz 1: 1 Runde

❤️ Leicht (Zone 1)

1 minute

Treadmill Slow Jogging

❤️ Leicht (Zone 1)

Treadmill Slow Jogging

2 minutes

Treadmill Running

Treadmill Running

2 minutes

Satz 2: 1 Runde

10 seconds

Satz 3: 1 Runde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 seconds

10 seconds

30 seconds

30 seconds

20 seconds

Satz 4: 1 Runde

❤️ Sehr hart (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 seconds

Treadmill Slow Jogging

❤️ Leicht (Zone 1)

Treadmill Slow Jogging

1 minute

Satz 5: 1 Runde

10 seconds

Satz 6: 1 Runde

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

30 seconds

5 seconds

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 seconds

Satz 7: 1 Runde

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 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.

30 seconds

10 seconds

Satz 8: 1 Runde

❤️ Sehr hart (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 seconds

Treadmill Slow Jogging

❤️ Leicht (Zone 1)

Treadmill Slow Jogging

1 minute

Satz 9: 1 Runde

Tricep Push-Ups

Tricep Push-Ups

30 seconds

10 seconds

Dumbbell Overhead Presses

Dumbbell Overhead Presses

30 seconds

Satz 10: 1 Runde

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 seconds

Right Side Plank

Right Side Plank

30 seconds

Left Side Plank

Left Side Plank

30 seconds

Satz 11: 1 Runde

❤️ Sehr hart (Zone 4)

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

40 seconds

Treadmill Slow Jogging

❤️ Leicht (Zone 1)

Treadmill Slow Jogging

1 minute

Satz 12: 1 Runde

30 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

30 seconds

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

30 seconds

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

30 seconds

5 seconds

Satz 13: 1 Runde

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

30 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.

30 seconds

10 seconds

Satz 14: 1 Runde

❤️ Mäßig (Zone 2)

30 seconds

❤️ Kräftig (Zone 3)

30 seconds

Standing Cycling

❤️ Mäßig (Zone 2)

Standing Cycling

30 seconds

Satz 15: 1 Runde

10 seconds

The Heisman Shuffle

The Heisman Shuffle

30 seconds

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

30 seconds

Satz 16: 1 Runde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

30 seconds

Satz 17: 1 Runde

❤️ Mäßig (Zone 2)

30 seconds

❤️ Kräftig (Zone 3)

30 seconds

Standing Cycling

❤️ Mäßig (Zone 2)

Standing Cycling

30 seconds

Satz 18: 1 Runde

Cool Down Cycling

❤️ Leicht (Zone 1)

Cool Down Cycling

2 minutes

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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.

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

Training aufzeichnen

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.

NordicTrack T Series: Foldable Treadmill

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

NordicTrack S22i

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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