Mäßiges Training

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Mäßig Duration 26 minutes

Zielbereiche: Back, Core

Ausrüstung: No Equipment

Hinzugefügt von Jess Green

Tags

Körpergewicht Trainings Rücken-Workouts Workouts ohne Ausrüstung

Exercises

Satz 1: 1 Runde

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.

15 Wiederholungen

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 minute

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.

15 Wiederholungen

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 Wiederholungen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

15 Wiederholungen

Satz 2: 1 Runde

Return and repeat.

12 Wiederholungen

15 Wiederholungen

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

12 Wiederholungen

20 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

12 Wiederholungen

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Mache dieses Workout in Workout Trainer

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✓ 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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