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Mäßiges Training

Work Out 1

Mäßig   29 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells

Jen Schull
 		    Hinzugefügt von Jen Schull
Work Out 1
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-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
1 minute
Rest
Rest
30 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Rest
Rest
35 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 seconds
Rest
Rest
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
35 seconds
Rest
Rest
30 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

Satz 2: 1 Runde
Rest
Rest
1 minute
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minute
Rest
Rest
1 minute
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
Rest
Rest
30 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 seconds
Rest
Rest
30 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconds
Rest
Rest
40 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 seconds
Rest
Rest
1 minute

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
1 minute
Rest
Rest
30 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Rest
Rest
35 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
15 seconds
Rest
Rest
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
35 seconds
Rest
Rest
30 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

Satz 4: 1 Runde
Rest
Rest
1 minute
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
1 minute
Rest
Rest
1 minute
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
Rest
Rest
30 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
15 seconds
Rest
Rest
30 seconds
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
1 minute
Rest
Rest
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
30 seconds
Rest
Rest
40 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
45 seconds
Rest
Rest
1 minute

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Mache dieses Workout in Workout Trainer
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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos