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Mäßiges Training

Full Body

Mäßig   56 minutes

Zielbereiche: Lower Body

Ausrüstung: Barbell, Box or Step, Dumbbells, Wall, Exercise Mat

Cristy Wynn
 		    Hinzugefügt von Cristy Wynn
Full Body
Tags
Vollständige Fitnessstudio Trainings Unterkörper Trainings Langhantel-Workouts Box- oder Step-Workouts Hantel-Workouts Wand-Workouts

Exercises

Satz 1: 1 Runde
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Windmills
Windmills
20 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Left Side Stretch
Left Side Stretch
5 seconds
Right Side Stretch
Right Side Stretch
5 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Rest
Rest
10 seconds

Satz 2: 1 Runde
Side to Side Hops
Side to Side Hops
20 seconds
Rest
Rest
10 seconds
Cross Knees to Elbows
Cross Knees to Elbows
20 seconds
Rest
Rest
10 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
Squat Pulses
Squat Pulses
20 seconds
Rest
Rest
10 seconds
Bench Barbell Calf Raises
20 seconds
Rest
Rest
10 seconds
Side Shuffles
Side Shuffles
20 seconds
Transition
Transition
45 seconds

Satz 3: 4 Runden
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconds
Rest
Rest
10 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
20 seconds
Rest
Rest
10 seconds
Squat Side Kicks
Squat Side Kicks
20 seconds
Rest
Rest
15 seconds
Donkey Whips
Donkey Whips
20 seconds
Rest
Rest
5 seconds
Donkey Whips
Donkey Whips
20 seconds
Rest
Rest
10 seconds
Left Lying Clams
Left Lying Clams
20 seconds
Rest
Rest
10 seconds
Right Lying Clams
Right Lying Clams
20 seconds
Transition
Transition
45 seconds

Satz 4: 4 Runden
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Jog on the Spot
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
High Knees
High Knees
20 seconds
Transition
Transition
1 minute

Satz 5: 4 Runden
Wall Push-Ups with Clap
Wall Push-Ups with Clap
20 seconds
Rest
Rest
15 seconds
Lateral to Front Raises
Lateral to Front Raises
20 seconds
Rest
Rest
10 seconds
Overhead Presses
Overhead Presses
20 seconds
Rest
Rest
10 seconds
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
20 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
20 seconds
Transition
Transition
30 seconds

Satz 6: 3 Runden
Sumo Obliques
Sumo Obliques
20 seconds
Rest
Rest
5 seconds

Satz 7: 1 Runde
Rest
Rest
10 seconds

Satz 8: 3 Runden
Sit-Ups
Sit-Ups
20 seconds
Rest
Rest
10 seconds
Overhead Crunches
Overhead Crunches
20 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
20 seconds
Transition
Transition
30 seconds

Satz 9: 1 Runde
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Left Hamstring Stretch
Left Hamstring Stretch
10 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Right Hamstring Stretch
Right Hamstring Stretch
10 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconds
Side Bends
Side Bends
15 seconds
Left Tricep Stretch
Left Tricep Stretch
10 seconds
Right Tricep Stretch
Right Tricep Stretch
10 seconds
Standing Deep Breathing
Standing Deep Breathing
10 seconds

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Quickdraw Adjustable Dumbbells
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Mache dieses Workout in Workout Trainer
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✓ 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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