Mäßiges Training

Sustain

Mäßig Duration 33 minutes

Zielbereiche: Full Body, Core

Ausrüstung: Dumbbells, Kettlebells

Hinzugefügt von Personal Trainer Darren Regis-williams

Tags

Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Kettlebell-Workouts

Beschreibung

Core based workout.

Exercises

Satz 1: 1 Runde

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

1 minute

Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.

1 minute

Left Half Side Plank

Left Half Side Plank

40 seconds

Right Half Side Plank

Right Half Side Plank

40 seconds

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

1 minute

Lying Supermans

Lying Supermans

1 minute

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 Min 15 Sek

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

Lower the dumbbells back down and repeat.

Gewichte: Leicht

Dumbbell Lateral Shoulder Raises

1 Min 15 Sek

Kettlebell Goblet Squats

Kettlebell Goblet Squats

1 Min 15 Sek

1 Min 30 Sek

Satz 2: 1 Runde

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

1 minute

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

Left Half Side Plank

Left Half Side Plank

40 seconds

Right Half Side Plank

Right Half Side Plank

40 seconds

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

1 minute

Lying Supermans

Lying Supermans

1 minute

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 Min 15 Sek

Tricep Push-Ups

Tricep Push-Ups

1 minute

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 Min 15 Sek

Kettlebell Goblet Squats

Kettlebell Goblet Squats

1 Min 15 Sek

1 Min 30 Sek

Satz 3: 1 Runde

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

1 minute

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

Left Half Side Plank

Left Half Side Plank

40 seconds

Right Half Side Plank

Right Half Side Plank

40 seconds

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

1 minute

Lying Supermans

Lying Supermans

1 minute

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 Min 15 Sek

Diamond Push-Ups

Diamond Push-Ups

1 minute

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 Min 15 Sek

Kettlebell Goblet Squats

Gewichte: Leicht
❤️ Mäßig (Zone 2)

Kettlebell Goblet Squats

1 Min 15 Sek

Verwandte Workouts

15 minutes, Mäßig

1 Std 7 Min 40 Sek, Intensiv

24 Min 30 Sek, Intensiv

23 Min 25 Sek, Mäßig

Core Workout 101

Core Workout 101

14 minutes,

16 Min 50 Sek, 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.

Workouts mit demselben Equipment

25 minutes, Intensiv

上肢复合专项训练

12 Min 18 Sek, Mäßig

42 minute FULL BODY WORKOUT AT HOME Athletic Strength & Conditioning (Accelerate Day 16)

42 minute FULL BODY WORKOUT AT HOME Athletic Strength & Conditioning (Accelerate Day 16)

43 Min 48 Sek, Mäßig

10 MIN SHOULDER SCULPTING Workout | 10 BEST Exercises | Dumbbells or Kettlebells | At Home | 4K

10 MIN SHOULDER SCULPTING Workout | 10 BEST Exercises | Dumbbells or Kettlebells | At Home | 4K

11 Min 11 Sek, Mäßig

Full Body Basics 2 with Guru

Full Body Basics 2 with Guru

33 Min 45 Sek, Mäßig

Full Body Basics 1 with Guru

Full Body Basics 1 with Guru

33 Min 29 Sek, Anfänger

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

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mehr anzeigen

Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper