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Mäßiges Training

My Workout

Mäßig   21 minutes

Zielbereiche: Core, Shoulders

Ausrüstung: Dumbbells, Wall

Ali Iftikhar
 		    Hinzugefügt von Ali Iftikhar
My Workout
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts Wand-Workouts

Exercises

Satz 1: 1 Runde
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.
Jumping Jacks
40 seconds
Rest
Rest
20 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 seconds
Rest
Rest
20 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
20 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.
Push-Ups
15 seconds
Rest
Rest
15 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
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.
Bicycle Crunches
40 seconds
Rest
Rest
20 seconds
Return and repeat.
Tricep Dips
45 seconds
Rest
Rest
20 seconds

Satz 2: 1 Runde
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.
Jumping Jacks
40 seconds
Rest
Rest
20 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minute
Rest
Rest
20 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
20 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.
Push-Ups
15 seconds
Rest
Rest
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
40 seconds
Rest
Rest
20 seconds
Return and repeat.
Tricep Dips
45 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
Rest
Rest
10 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Rest
Rest
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
20 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds

Satz 4: 1 Runde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconds
Rest
Rest
10 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconds
Rest
Rest
20 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
20 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
20 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Rest
Rest
20 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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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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