Anfänger Training

Full Workout

Anfänger Duration 34 minutes

Zielbereiche: Full Body

Ausrüstung: Exercise Mat, Cardio Machine, Resistance Bands, Dumbbells

Hinzugefügt von Manisha V

Tags

Vollständige Fitnessstudio Trainings Ganzkörper Trainings Cardio-Maschinen-Workouts Widerstandsband-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Forward Shoulder Rolls

Forward Shoulder Rolls

10 seconds

Backward Shoulder Rolls

Backward Shoulder Rolls

10 seconds

30 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

25 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

25 seconds

Small Forward Arm Circles

Small Forward Arm Circles

15 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

15 seconds

Knees to Elbows

Knees to Elbows

30 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.

30 seconds

Standing Back Bend

Standing Back Bend

15 seconds

30 seconds

Standing Forward Bend

Standing Forward Bend

15 seconds

10 seconds

Satz 2: 1 Runde

30 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.

1 minute

15 seconds

Treadmill Running

Treadmill Running

5 minutes

15 seconds

Band Bicep Curls

Band Bicep Curls

1 minute

Band Front Raises

Band Front Raises

1 minute

Lateral Shoulder Raises with Band

Lateral Shoulder Raises with Band

1 minute

Band Shoulder Press

Band Shoulder Press

1 minute

Tricep Extensions

Tricep Extensions

1 Min 30 Sek

15 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

1 minute

15 seconds

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minute

15 seconds

1 Min 30 Sek

15 seconds

Twist your torso to the left and try to touch your hands to the ground.

1 minute

30 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 Min 40 Sek

15 seconds

Left Side Plank

Left Side Plank

40 seconds

Right Side Plank

Right Side Plank

40 seconds

15 seconds

Satz 3: 1 Runde

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Tricep Stretches

Tricep Stretches

30 seconds

Shoulder Stretches

Shoulder Stretches

30 seconds

30 seconds

Stretch your arms overhead with palms on the ground.

30 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 seconds

Firm your shoulder blades against your back for maximum effect.

30 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

30 seconds

Lying Torso Twists

Lying Torso Twists

30 seconds

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 seconds

Left Leg Balance

Left Leg Balance

1 minute

Right Leg Balance

Right Leg Balance

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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