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Intensives Training

O N E

Intensiv   42 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Chair, Exercise Mat, Wall

Andrea Pizzetti
 		    Hinzugefügt von Andrea Pizzetti
O N E
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Stuhl-Workouts Wand-Workouts
Beschreibung

L E G S & B U T T

Exercises

Satz 1: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
5 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Rest
Rest
5 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Rest
Rest
10 seconds

Satz 2: 1 Runde
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Satz 4: 1 Runde
Dumbbell Lunges
Dumbbell Lunges
1 minute
Rest
Rest
10 seconds
Lunge Jumps
Lunge Jumps
30 seconds
Rest
Rest
10 seconds
Weighted Sumo Squats
Weighted Sumo Squats
1 minute
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
1 minute
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconds
Rest
Rest
10 seconds
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Pistols
Pistols
30 seconds
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
30 seconds

Satz 5: 1 Runde
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
10 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
5 seconds
Runners Lunges
Runners Lunges
30 seconds
Rest
Rest
10 seconds
Butterfly
Butterfly
30 seconds

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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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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

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