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Kostenloses Anfänger Training

Lower Body Work

Anfänger   30 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Chair

Lower Body Work
Tags
Körpergewicht Trainings Unterkörper Trainings Stuhl-Workouts
Beschreibung

This workout targets your lower body, with plenty of attention to your glutes. You can do most exercises without any equipment unless you want a chair for balance. Set up and let's get to work!

Exercises

Satz 1: 1 Runde
If you're not feeling enough stretch, walk your heels closer toward your body.
❤️ Mäßig (Zone 2)
Floor Bridge
1 minute
Rest
Rest
15 seconds
Glute Circles
Glute Circles
1 minute
Leg Lifts on Knees
❤️ Mäßig (Zone 2)
Leg Lifts on Knees
45 seconds
Rest
Rest
15 seconds
Right Side Leg Circles
Right Side Leg Circles
35 seconds
Transition
Transition
10 seconds
Left Side Leg Circles
Left Side Leg Circles
35 seconds
Rest
Rest
15 seconds
Right Low Glute Kicks
Right Low Glute Kicks
35 seconds
Transition
Transition
10 seconds
Left Low Glute Kicks
Left Low Glute Kicks
35 seconds
Rest
Rest
15 seconds
High Glute Kickbacks
❤️ Kräftig (Zone 3)
High Glute Kickbacks
45 seconds
Rest
Rest
1 minute

Satz 2: 1 Runde
Chair Squats
❤️ Mäßig (Zone 2)
Chair Squats
1 minute
Rest
Rest
20 seconds
Right Lateral Leg Lifts
❤️ Mäßig (Zone 2)
Right Lateral Leg Lifts
40 seconds
Transition
Transition
15 seconds
Left Lateral Leg Lifts
❤️ Mäßig (Zone 2)
Left Lateral Leg Lifts
40 seconds
Rest
Rest
20 seconds
Left Assisted Lunges
❤️ Mäßig (Zone 2)
Left Assisted Lunges
40 seconds
Transition
Transition
15 seconds
Right Assisted Lunges
❤️ Mäßig (Zone 2)
Right Assisted Lunges
40 seconds
Rest
Rest
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
35 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
35 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
If you're not feeling enough stretch, walk your heels closer toward your body.
❤️ Mäßig (Zone 2)
Floor Bridge
1 minute
Rest
Rest
15 seconds
Glute Kickbacks
Glute Kickbacks
40 seconds
Leg Lifts on Knees
❤️ Kräftig (Zone 3)
Leg Lifts on Knees
45 seconds
Rest
Rest
15 seconds
Lying Right Leg Back Circles
Lying Right Leg Back Circles
35 seconds
Transition
Transition
10 seconds
Lying Left Leg Back Circles
Lying Left Leg Back Circles
35 seconds
Rest
Rest
15 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
35 seconds
Transition
Transition
10 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconds
Rest
Rest
15 seconds
Glute Combo Kickback
Glute Combo Kickback
1 minute
Rest
Rest
1 minute

Satz 4: 1 Runde
Chair Squats
❤️ Mäßig (Zone 2)
Chair Squats
1 minute
Rest
Rest
20 seconds
Right Lateral Leg Lifts
❤️ Mäßig (Zone 2)
Right Lateral Leg Lifts
40 seconds
Transition
Transition
15 seconds
Left Lateral Leg Lifts
❤️ Mäßig (Zone 2)
Left Lateral Leg Lifts
40 seconds
Rest
Rest
20 seconds
Left Assisted Lunges
❤️ Mäßig (Zone 2)
Left Assisted Lunges
40 seconds
Transition
Transition
15 seconds
Right Assisted Lunges
❤️ Mäßig (Zone 2)
Right Assisted Lunges
40 seconds
Rest
Rest
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
35 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
35 seconds

Erscheint in

butt & legs
Po & Beine
bodyweight
Körpergewicht

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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

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