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Mäßiges Training

Strength 2

Mäßig   43 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Exercise Mat

L Rocha
 		    Hinzugefügt von L Rocha
Strength 2
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts
Beschreibung

Stretch & Strengthen...You'll sit, stand, sit and end up on your stomach. No weights.

Exercises

Satz 1: 1 Runde
Squat Pulses
Squat Pulses
40 seconds
Tricep Dips
Tricep Dips
30 seconds
Narrow Squats
Narrow Squats
30 seconds
Tricep Kickbacks
Gewichte: Leicht
Tricep Kickbacks
30 seconds
Left Tricep Push-Ups
Left Tricep Push-Ups
30 seconds
Lateral Lunge with Bicep Curl
Gewichte: Leicht
Lateral Lunge with Bicep Curl
1 minute
Right Tricep Push-Ups
Right Tricep Push-Ups
30 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
1 minute
Lateral Lunge with Tricep Extension
Gewichte: Leicht
Lateral Lunge with Tricep Extension
1 minute
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
1 minute

Satz 2: 1 Runde
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Chop Ups
Ab Chop Ups
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
40 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Right Lying Clams
Right Lying Clams
30 seconds
Left Lying Clams
Left Lying Clams
30 seconds

Satz 3: 1 Runde
Standing Back Bend
Standing Back Bend
30 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
45 seconds
Body Circles
Body Circles
20 seconds
Duck Walk
Duck Walk
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Balancing Stick
Balancing Stick
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Squat Jumps
Squat Jumps
40 seconds
3 Point Touches
3 Point Touches
40 seconds

Satz 4: 1 Runde
"O" Balance
"O" Balance
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Russian Twists
Russian Twists
45 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Lying Spinal Twist
Lying Spinal Twist
45 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds

Satz 5: 1 Runde
Cat Cow
Cat Cow
20 seconds
Elbow Plank
Elbow Plank
40 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Bow Pose
Bow Pose
20 seconds
Plank with Toe Taps
Plank with Toe Taps
45 seconds

Satz 6: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Chop Ups
Ab Chop Ups
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
40 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Right Lying Clams
Right Lying Clams
30 seconds
Left Lying Clams
Left Lying Clams
30 seconds

Satz 7: 1 Runde
Standing Back Bend
Standing Back Bend
20 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
45 seconds
Body Circles
Body Circles
20 seconds
Duck Walk
Duck Walk
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Balancing Stick
Balancing Stick
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Curtsy Lunge
Curtsy Lunge
40 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Squat Jumps
Squat Jumps
40 seconds
3 Point Touches
3 Point Touches
40 seconds

Satz 8: 1 Runde
"O" Balance
"O" Balance
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Russian Twists
Russian Twists
30 seconds
Left Side Plank Dips
Left Side Plank Dips
40 seconds
Lying Spinal Twist
Lying Spinal Twist
45 seconds
Right Side Plank Dips
Right Side Plank Dips
40 seconds

Satz 9: 1 Runde
Cat Cow
Cat Cow
20 seconds
Elbow Plank
Elbow Plank
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Mountain Climbers
Mountain Climbers
40 seconds
Bow Pose
Bow Pose
20 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
30 seconds

Satz 10: 1 Runde
Rest
Rest
20 seconds
Corpse
Corpse
10 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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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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