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Anfänger Training

Core

Anfänger   17 minutes

Zielbereiche: Core, Legs

Ausrüstung: Chair

Garen A
 		    Hinzugefügt von Garen A
Core
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Body Circles
❤️ Leicht (Zone 1)
Body Circles
1 minute
Ankle Flips
Ankle Flips
1 minute
Knee Circles
❤️ Leicht (Zone 1)
Knee Circles
30 seconds
Tippy Toes
Tippy Toes
1 minute
March in Place
❤️ Leicht (Zone 1)
March in Place
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Repeat on the left side and continue alternating sides.
Side Lunges
30 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Walking High Knees
❤️ Leicht (Zone 1)
Walking High Knees
30 seconds

Satz 2: 1 Runde
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
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
30 seconds
Side Plank Dips
Side Plank Dips
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Leg Raises
Leg Raises
30 seconds
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
1 minute
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
1 minute

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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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