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Anfänger Training

Workout!

Anfänger   9 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells

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Workout!
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts
Beschreibung

Repeat twice or more

Exercises

Satz 1: 1 Runde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Gewichte: Leicht
❤️ Leicht (Zone 1)
Squats
30 seconds
Lunges
❤️ Leicht (Zone 1)
Lunges
30 seconds
Reverse Lunges
❤️ Leicht (Zone 1)
Reverse Lunges
30 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Gewichte: Leicht
❤️ Leicht (Zone 1)
Squats
30 seconds
Rest
Rest
45 seconds

Satz 2: 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
30 seconds
Keep your navel drawn in and your shoulders away from your ears.
❤️ Leicht (Zone 1)
Mountain Climbers
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
❤️ Leicht (Zone 1)
Russian Twists
30 seconds
Rest
Rest
45 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.
Gewichte: Leicht
❤️ Leicht (Zone 1)
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.
Gewichte: Leicht
❤️ Leicht (Zone 1)
Dumbbell Rear Lateral Raises
40 seconds
Lower the dumbbells back down and repeat.
Gewichte: Leicht
❤️ Leicht (Zone 1)
Dumbbell Lateral Shoulder Raises
30 seconds
Return and repeat while alternating sides.
Gewichte: Leicht
❤️ Leicht (Zone 1)
Dumbbell Lunges
30 seconds
Rest
Rest
45 seconds

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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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Mache dieses Workout in Workout Trainer
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✓ Planung, die zu deinem vollen Terminkalender passt
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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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