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Intensives Training

Adoption

Intensiv   17 minutes

Zielbereiche: Legs, Glutes

Ausrüstung: Stability Ball, Pull Up Bar

Michael Lauritzen
 		    Hinzugefügt von Michael Lauritzen
Adoption
Tags
Heimtraining Trainings Bein-Workouts Übungsball-Workouts Klimmzugstangen-Workouts

Exercises

Satz 1: 1 Runde
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.
Jumping Jacks
20 seconds
Rest
Rest
15 seconds
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.
Push-Ups
20 seconds
Rest
Rest
15 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds
Rest
Rest
15 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.
Jog on the Spot
20 seconds
Rest
Rest
15 seconds
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
20 seconds
Rest
Rest
15 seconds
Back Extension on Ball
Back Extension on Ball
20 seconds
Rest
Rest
15 seconds
Hop in Place
Hop in Place
20 seconds
Rest
Rest
15 seconds
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.
Plank
20 seconds
Rest
Rest
15 seconds

Satz 2: 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.
Jog on the Spot
30 seconds
Rest
Rest
15 seconds
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
30 seconds
Rest
Rest
15 seconds
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.
Plank
30 seconds
Rest
Rest
15 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.
Jumping Jacks
30 seconds
Rest
Rest
15 seconds
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.
Push-Ups
30 seconds
Rest
Rest
15 seconds
Pull-Ups
Pull-Ups
30 seconds
Rest
Rest
15 seconds
Run
Run
30 seconds
Rest
Rest
15 seconds
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
Rest
Rest
15 seconds

Satz 3: 1 Runde
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.
Jumping Jacks
30 seconds
Rest
Rest
15 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
30 seconds
Rest
Rest
15 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Rest
Rest
15 seconds
Run
Run
30 seconds
Rest
Rest
15 seconds
Split Squats
Split Squats
30 seconds
Rest
Rest
15 seconds
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.
Push-Ups
30 seconds
Rest
Rest
15 seconds
High Plank and Knee Draws
High Plank and Knee Draws
30 seconds
Rest
Rest
15 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
30 seconds
Rest
Rest
15 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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