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Mäßiges Training

Core and Upper Back

Mäßig   37 minutes

Zielbereiche: Back

Ausrüstung: Chair, Exercise Mat

Ömer Köseoğlu
 		    Hinzugefügt von Personal Trainer Ömer Köseoğlu
Core and Upper Back
Tags
Körpergewicht Trainings Rücken-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Forward Shoulder Rolls
Forward Shoulder Rolls
25 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
25 seconds
Chin to Chest Stretch
Chin to Chest Stretch
25 seconds
Overhead Reaches
Overhead Reaches
25 seconds
Shoulder Rotation Warm Up
Shoulder Rotation Warm Up
30 seconds
Shoulder Rotation with Neck Stretch (R)
Shoulder Rotation with Neck Stretch (R)
35 seconds
Shoulder Rotation with Neck Stretch (L)
Shoulder Rotation with Neck Stretch (L)
35 seconds
Wide Stance Hip Hinge
Wide Stance Hip Hinge
30 seconds

Satz 2: 1 Runde
Transition
Transition
10 seconds
Right High Lunge
Right High Lunge
40 seconds
Transition
Transition
10 seconds
Right Twisting Low Lunge
Right Twisting Low Lunge
45 seconds
Transition
Transition
10 seconds
Left High Lunge
Left High Lunge
40 seconds
Transition
Transition
10 seconds
Left Twisting Low Lunge
Left Twisting Low Lunge
45 seconds

Satz 3: 1 Runde
Transition
Transition
30 seconds
Rolling Back Stretch
Rolling Back Stretch
40 seconds
Supine Butterfly
Supine Butterfly
25 seconds
Transition
Transition
30 seconds
Snow Angels
Snow Angels
40 seconds
Transition
Transition
20 seconds
Upside Down Bird Dogs
Upside Down Bird Dogs
40 seconds
Transition
Transition
20 seconds
Supine I Y T W
Supine I Y T W
50 seconds
Rest
Rest
20 seconds
Yoga Bicycles
Yoga Bicycles
50 seconds
Snow Angels
Snow Angels
45 seconds
Transition
Transition
20 seconds
Right Side Crunches
Right Side Crunches
45 seconds
Rest
Rest
20 seconds
Left Side Crunches
Left Side Crunches
45 seconds
Rest
Rest
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 seconds
Rest
Rest
30 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
35 seconds
Transition
Transition
20 seconds
Butt Lifts
Butt Lifts
40 seconds

Satz 4: 1 Runde
Transition
Transition
25 seconds
Swan Neck Roll
Swan Neck Roll
45 seconds
Rest
Rest
25 seconds
Locust
Locust
50 seconds
Rest
Rest
25 seconds
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 seconds
Rest
Rest
15 seconds
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 seconds
Rest
Rest
15 seconds
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 seconds
Rest
Rest
15 seconds
Prone Head-down Scapula Retraction “I”
Prone Head-down Scapula Retraction “I”
40 seconds
Rest
Rest
15 seconds
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
40 seconds
Rest
Rest
15 seconds
Prone Head-down Scapula Retraction “A”
Prone Head-down Scapula Retraction “A”
40 seconds
Transition
Transition
30 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
40 seconds
Quadruped Swimmer’s Stretch (R)
Quadruped Swimmer’s Stretch (R)
55 seconds
Quadruped Swimmer’s Stretch (L)
Quadruped Swimmer’s Stretch (L)
55 seconds

Satz 5: 1 Runde
Transition
Transition
30 seconds
Open The Book (R)
Open The Book (R)
45 seconds
Open The Book (L)
Open The Book (L)
45 seconds
Transition
Transition
20 seconds
Seated Spiral Stretches
Seated Spiral Stretches
1 Min 40 Sek
Stretch 10 (R)
Stretch 10 (R)
30 seconds
Stretch 10 (L)
Stretch 10 (L)
30 seconds
Stretch 11
Stretch 11
30 seconds
Stretch 12
Stretch 12
30 seconds

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Empfohlenes Equipment

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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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