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Intensives Training

Mix Up

Intensiv   57 minutes

Zielbereiche: Core

Ausrüstung: Wall, Exercise Mat

Brandon Copeland
 		    Hinzugefügt von Personal Trainer Brandon Copeland
Mix Up
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Wand-Workouts

Exercises

Satz 1: 3 Runden
Jumping Jacks
Jumping Jacks
30 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
30 seconds
Rest
Rest
10 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 seconds
Rest
Rest
10 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
30 seconds
Rest
Rest
10 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Rest
Rest
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Plank
Plank
30 seconds
Rest
Rest
10 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
10 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconds
Rest
Rest
10 seconds
Dynamic Lunges
Dynamic Lunges
30 seconds
Rest
Rest
10 seconds
Cross Leg Obliques
Cross Leg Obliques
30 seconds
Rest
Rest
10 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Rest
Rest
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
10 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Rest
Rest
10 seconds
Down Unders
Down Unders
30 seconds
Rest
Rest
10 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
30 seconds
Rest
Rest
10 seconds
Rotating Lunges
Rotating Lunges
30 seconds
Rest
Rest
10 seconds
Return and repeat.
Tricep Dips
30 seconds
Rest
Rest
10 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
10 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 seconds
Rest
Rest
10 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Rest
Rest
10 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Rest
Rest
1 minute

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Mache dieses Workout in Workout Trainer
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✓ 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

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