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Mäßiges Training

Thai circuit

Mäßig   1 hour

Zielbereiche: Legs

Ausrüstung: Exercise Mat, Stationary Bike, Dumbbells

Tomas Perucca
 		    Hinzugefügt von Personal Trainer Tomas Perucca
Thai circuit
Tags
Vollständige Fitnessstudio Trainings Bein-Workouts Stationäre Fahrrad-Workouts Hantel-Workouts

Exercises

Satz 1: 3 Runden
Short Crunches
❤️ Leicht (Zone 1)
Short Crunches
20 Wiederholungen
Right Hip Flexor Stretch
Right Hip Flexor Stretch
10 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
10 seconds
Vertical Leg Crunches
Vertical Leg Crunches
20 Wiederholungen
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
20 seconds

Satz 2: 1 Runde
Moderate Cycling
Moderate Cycling
5 minutes
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
4 minutes
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
3 minutes
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
2 minutes
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconds
Dynamic!
Seated Cycling
Seated Cycling
1 minute
Keep it easy to recover

Satz 3: 3 Runden
Spiderman Planks
❤️ Leicht (Zone 1)
Spiderman Planks
20 Wiederholungen
Right Hip Flexor Stretch
Right Hip Flexor Stretch
10 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconds
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
20 seconds

Satz 4: 1 Runde
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
2 minutes
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
2 minutes
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
2 minutes
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dynamic!
Moderate Cycling
Moderate Cycling
2 minutes
30sec hard effort! 1.30 easy spin
Seated Cycling
Seated Cycling
1 minute
Keep it easy to recover

Satz 5: 1 Runde
Cool Down Cycling
Cool Down Cycling
20 minutes

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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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.

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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