Anfänger Training

Booty Bands

Anfänger Duration 51 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Chair, Barbell, Box / Step, Dumbbells, Wall

Hinzugefügt von Lindsey Thompkins

Tags

Vollständige Fitnessstudio Trainings Unterkörper Trainings Stuhl-Workouts Langhantel-Workouts Box- oder Step-Workouts Hantel-Workouts Wand-Workouts

Exercises

Satz 1: 3 Runden

Butterfly Openers

Butterfly Openers

12 Wiederholungen

Right Lying Clams

Right Lying Clams

12 Wiederholungen

Left Lying Clams

Left Lying Clams

12 Wiederholungen

Right Side Fire Hydrant Kick

Right Side Fire Hydrant Kick

12 Wiederholungen

Left Side Fire Hydrant Kick

Left Side Fire Hydrant Kick

12 Wiederholungen

12 Wiederholungen

12 Wiederholungen

High Glute Kickbacks

High Glute Kickbacks

12 Wiederholungen

Right Lateral Leg Lifts

Right Lateral Leg Lifts

12 Wiederholungen

Left Lateral Leg Lifts

Left Lateral Leg Lifts

12 Wiederholungen

Hamstring Kickbacks

Hamstring Kickbacks

12 Wiederholungen

Bench Barbell Calf Raises

30 seconds

Satz 2: 3 Runden

12 Wiederholungen

Lying Left Leg Lifts

Lying Left Leg Lifts

12 Wiederholungen

Lying Left Leg Lifts

Lying Left Leg Lifts

12 Wiederholungen

Pilates Left Side-Lying Leg Lifts

Pilates Left Side-Lying Leg Lifts

12 Wiederholungen

Pilates Right Side-Lying Leg Lifts

Pilates Right Side-Lying Leg Lifts

12 Wiederholungen

Satz 3: 3 Runden

Dumbbell Deadlifts

Dumbbell Deadlifts

12 Wiederholungen

Weighted Bridge Hold

Weighted Bridge Hold

1 minute

Left Bridge Glute Circles

Left Bridge Glute Circles

12 Wiederholungen

Right Bridge Glute Circles

Right Bridge Glute Circles

12 Wiederholungen

Satz 4: 2 Runden

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

12 Wiederholungen

12 Wiederholungen

12 Wiederholungen

12 Wiederholungen

Repeat on the left side and continue alternating sides.

12 Wiederholungen

Satz 5: 1 Runde

1 minute

Hamstring Stretches

Hamstring Stretches

1 minute

Standing Leg Stretches

Standing Leg Stretches

1 minute

Wall Calf Stretches

Wall Calf Stretches

1 minute

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Pretzel Stretches

Pretzel Stretches

2 minutes

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minute

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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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