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Mäßiges Training

Mobility 24/3/24

Mäßig   45 minutes

Zielbereiche: Full Body

Ausrüstung: Exercise Mat, Chair, Home Gym - Other, Bodyweight - Other

Ömer Köseoğlu
 		    Hinzugefügt von Personal Trainer Ömer Köseoğlu
Mobility 24/3/24
Tags
Heimtraining Trainings Ganzkörper Trainings Stuhl-Workouts Andere Heimtrainingsgeräte-Workouts Andere Körpergewichtsgeräte-Workouts

Exercises

Satz 1: 1 Runde
Lateral Neck Stretches
Lateral Neck Stretches
20 seconds
Neck Side Rotations
Neck Side Rotations
20 seconds
Chin to Chest Stretch
Chin to Chest Stretch
20 seconds
Upward Salute
Upward Salute
35 seconds
Right Side Stretch
Right Side Stretch
20 seconds
Left Side Stretch
Left Side Stretch
20 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconds
High Knee Pulls
High Knee Pulls
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Right Warrior 1
Right Warrior 1
25 seconds
Right Warrior 2
Right Warrior 2
40 seconds
Right Warrior 3
Right Warrior 3
40 seconds
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
40 seconds
Right Peaceful Warrior
Right Peaceful Warrior
40 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Left Warrior 1
Left Warrior 1
25 seconds
Left Warrior 2
Left Warrior 2
40 seconds
Left Warrior 3
Left Warrior 3
40 seconds
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
40 seconds
Left Peaceful Warrior
Left Peaceful Warrior
40 seconds
Right Toppling Tree
Right Toppling Tree
35 seconds
Left Toppling Tree
Left Toppling Tree
35 seconds
Hamstring Stretches
Hamstring Stretches
40 seconds

Satz 2: 1 Runde
Balancing Stick
Balancing Stick
50 seconds

Satz 3: 1 Runde
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Reverse Lunge Elbow to Instep with Rotation
Reverse Lunge Elbow to Instep with Rotation
1 minute

Satz 4: 1 Runde
Get a chair
Get a chair
25 seconds
Stretch 1M (R)
Stretch 1M (R)
35 seconds
Stretch 1M (L)
Stretch 1M (L)
35 seconds
Chair Hip Flexor Stretch 2 (R)
Chair Hip Flexor Stretch 2 (R)
35 seconds
Chair Hip Flexor Stretch 2 (L)
Chair Hip Flexor Stretch 2 (L)
35 seconds
Transition
Transition
10 seconds
Overhead Stretches
Overhead Stretches
30 seconds
Curved Spine Stretch
Curved Spine Stretch
20 seconds
Seated Alternating Side Reaches
Seated Alternating Side Reaches
40 seconds
Seated Torso Twists
Seated Torso Twists
40 seconds
Seated Hip Flexor Stretch 1 (R)
Seated Hip Flexor Stretch 1 (R)
15 seconds
Seated Hip Flexor and Back Stretch (R)
Seated Hip Flexor and Back Stretch (R)
30 seconds
Seated Twist (R)
Seated Twist (R)
35 seconds
Seated Hip Flexor Stretch 1 (L)
Seated Hip Flexor Stretch 1 (L)
15 seconds
Seated Hip Flexor and Back Stretch (L)
Seated Hip Flexor and Back Stretch (L)
30 seconds
Seated Twist (L)
Seated Twist (L)
35 seconds
Chair Hamstring Stretch
Chair Hamstring Stretch
35 seconds
Transition to mat
Transition to mat
1 Wiederholung
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minute
Transition
Transition
20 seconds

Satz 5: 1 Runde
CAUTION
CAUTION
1 Wiederholung
Spinal Flex
Spinal Flex
25 seconds
Yoga Shoulder Shrugs
Yoga Shoulder Shrugs
50 seconds
Simple Seated Twist
Simple Seated Twist
40 seconds
Seated Spiral Stretches
Seated Spiral Stretches
1 minute
Transition
Transition
35 seconds

Satz 6: 1 Runde
Sky Reach To Arm Thread Stretch (R)
Sky Reach To Arm Thread Stretch (R)
50 seconds
Sky Reach To Arm Thread Stretch (L)
Sky Reach To Arm Thread Stretch (L)
50 seconds
Transition
Transition
20 seconds
Pec Opener
Pec Opener
1 Min 10 Sek
Rhomboid Opener
Rhomboid Opener
1 Min 10 Sek
Half Cobra Pose
Half Cobra Pose
30 seconds
Superman T-Raises
Superman T-Raises
30 seconds
Fold over.
Child's Pose
35 seconds
Transition
Transition
20 seconds
Side Lying Quad Stretch (R)
Side Lying Quad Stretch (R)
30 seconds
Transition
Transition
20 seconds
Side Lying Quad Stretch (L)
Side Lying Quad Stretch (L)
30 seconds
Transition
Transition
20 seconds
Angel Arms
Angel Arms
50 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
35 seconds
Lying Torso Twists
Lying Torso Twists
50 seconds
Leg Crossover Stretches
Leg Crossover Stretches
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
50 seconds
Transition for stretching
Transition for stretching
50 seconds
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
50 seconds
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
50 seconds
Supine I Y T W
Supine I Y T W
50 seconds
Stretch 12
Stretch 12
40 seconds

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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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