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Mäßiges Training

Basic 10 Min

Mäßig   11 minutes

Zielbereiche: Core

Ausrüstung: Dumbbells, Exercise Mat

Manisha V
 		    Hinzugefügt von Manisha V
Basic 10 Min
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
10 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
10 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
10 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
10 seconds
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
10 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
10 seconds
Cross Knees to Elbows
Cross Knees to Elbows
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.
Jumping Jacks
40 seconds
Rest
Rest
10 seconds
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.
Push-Ups
1 minute
Rest
Rest
10 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
40 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
30 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Right Side Plank
Right Side Plank
40 seconds
Left Side Plank
Left Side Plank
40 seconds
Rest
Rest
10 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
30 seconds
Firm your shoulder blades against your back for maximum effect.
Cobra
30 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
30 seconds
Left Reverse Crescent
Left Reverse Crescent
30 seconds
Right Reverse Crescent
Right Reverse Crescent
30 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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Empfohlenes Equipment

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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos