Skimble
Im App Store herunterladen
Anfänger Training

Workout

Anfänger   9 minutes

Zielbereiche: Back, Shoulders

Ausrüstung: Dumbbells

Destini Biccum
 		    Hinzugefügt von Destini Biccum
Workout
Tags
Heimtraining Trainings Rücken-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 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.
❤️ Leicht (Zone 1)
Bicycle Crunches
40 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 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
30 seconds

Satz 2: 1 Runde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
45 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
45 seconds
Pop right back up to the start position and repeat.
Drop Squats
30 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
40 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
40 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
40 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
40 seconds
Rest
Rest
30 seconds

Verwandte Workouts

Home Workout 2
Home Workout 2
3 Min 5 Sek, Mäßig
Short And Easy Workout
Short And Easy Workout
4 Min 45 Sek, Anfänger
Workout 1.0
Workout 1.0
40 Min 15 Sek, Mäßig
My Workout1
My Workout1
12 Min 30 Sek, Mäßig
Daily Workout
Daily Workout
3 Min 30 Sek, Mäßig
Just Starting Off
Just Starting Off
30 minutes, Mäßig
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.

Buy Now

Workouts mit demselben Equipment

Walking Cardio & Strength Workout // Low Impact & to the Beat!
Walking Cardio & Strength Workout // Low Impact & to the Beat!
33 Min 51 Sek, Anfänger
Glutes & Legs Giant Set Workout | 40 Minutes of Pure Gains!
Glutes & Legs Giant Set Workout | 40 Minutes of Pure Gains!
41 Min 36 Sek, Intensiv
30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
30 Min Upper Body Dropset Finisher (Burn Out Your Arms!)
32 Min 48 Sek, Intensiv
30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS
30 Min Full Body Dumbbell Challenge | STRENGTH GIANT SETS
32 Min 20 Sek, Intensiv
35 Minute DUMBBELL Strength BODYWEIGHT Cardio HYBRID Workout (BUILD MUSCLE & BURN🔥)
35 Minute DUMBBELL Strength BODYWEIGHT Cardio HYBRID Workout (BUILD MUSCLE & BURN🔥)
37 Min 27 Sek, Mäßig
30 min ENERGETIC FULL BODY DUMBBELL HIIT Workout | Commentary Follow Along
30 min ENERGETIC FULL BODY DUMBBELL HIIT Workout | Commentary Follow Along
34 Min 58 Sek, Mäßig
Mache dieses Workout in Workout Trainer
✓ Folge den Schritt-für-Schritt-Multimedia-Workouts
✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
Im App Store herunterladen   Lade Workout Trainer aus dem Google Play Store herunter.
Training aufzeichnen
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.

Mehr anzeigen

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