Anfänger Training

7Mins NYC

Anfänger Duration 9 minutes

Zielbereiche: Core, Legs

Ausrüstung: Wall

Hinzugefügt von Ng Young Ching

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts Wand-Workouts

Exercises

Satz 1: 1 Runde

10 seconds

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.

30 seconds

10 seconds

Satz 2: 1 Runde

30 seconds

10 seconds

Satz 3: 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.

30 seconds

10 seconds

Satz 4: 1 Runde

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

30 seconds

10 seconds

Satz 5: 1 Runde

Twist your torso to the left and try to touch your hands to the ground.

30 seconds

10 seconds

Satz 6: 1 Runde

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

30 seconds

10 seconds

Satz 7: 1 Runde

Return and repeat.

30 seconds

10 seconds

Satz 8: 1 Runde

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

30 seconds

10 seconds

Satz 9: 1 Runde

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.

30 seconds

10 seconds

Satz 10: 1 Runde

30 seconds

10 seconds

Satz 11: 1 Runde

Push-Up and Rotation

Push-Up and Rotation

30 seconds

10 seconds

Satz 12: 1 Runde

Right Side Plank

Right Side Plank

30 seconds

10 seconds

Satz 13: 1 Runde

Left Side Plank

Left Side Plank

30 seconds

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper