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Mäßiges Training

Strength 3

Mäßig   49 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Exercise Mat

L Rocha
 		    Hinzugefügt von L Rocha
Strength 3
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
45 seconds
Tricep Dips
Tricep Dips
40 seconds
Narrow Squats
Narrow Squats
40 seconds
Tricep Kickbacks
Gewichte: Leicht
Tricep Kickbacks
1 minute
Left Tricep Push-Ups
Left Tricep Push-Ups
40 seconds
Lateral Lunge with Bicep Curl
Gewichte: Leicht
Lateral Lunge with Bicep Curl
1 minute
Right Tricep Push-Ups
Right Tricep Push-Ups
40 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
1 Min 15 Sek
Lateral Lunge with Tricep Extension
Gewichte: Leicht
Lateral Lunge with Tricep Extension
1 Min 15 Sek
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
1 Min 15 Sek

Satz 2: 1 Runde
Pretzel Stretches
Pretzel Stretches
30 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
Wide Leg Stretches
Wide Leg Stretches
40 seconds
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
45 seconds
Left Lying Clams
Left Lying Clams
45 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
1 minute
Left Leg Balance
Left Leg Balance
40 seconds
Right Leg Balance
Right Leg Balance
40 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
1 minute
Curtsy Lunge
Curtsy Lunge
40 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Squat Jumps
Squat Jumps
40 seconds

Satz 4: 1 Runde
"O" Balance
"O" Balance
30 seconds
Floor Bridge
Floor Bridge
45 seconds
Dips with Leg Extension
Dips with Leg Extension
45 seconds
Russian Twists
Russian Twists
1 minute
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
1 minute
Bow Pose
Bow Pose
20 seconds
Plank with Toe Taps
Plank with Toe Taps
45 seconds

Satz 6: 1 Runde
Lying Hamstring Stretches
Lying Hamstring Stretches
40 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
Ab Chop Ups
Ab Chop Ups
30 seconds
Pilates Hip Circles
Pilates Hip Circles
40 seconds
Bent Knee Twists
Bent Knee Twists
45 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
Heel Walks
Heel Walks
45 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Hammer Curls
Hammer Curls
40 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
1 minute
3 Point Touches
3 Point Touches
40 seconds

Satz 8: 1 Runde
"O" Balance
"O" Balance
30 seconds
Floor Bridge
Floor Bridge
45 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
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
40 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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