Anfänger Training

Middle Split Practice

Anfänger Duration 15 minutes

Zielbereiche: Glutes, Legs

Ausrüstung: Exercise Mat, Dumbbells, Kettlebells, Box / Step

Hinzugefügt von Nezih Savi

Tags

Heimtraining Trainings Gesäß-Workouts Hantel-Workouts Kettlebell-Workouts Box- oder Step-Workouts

Beschreibung

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

Satz 1: 1 Runde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 Wiederholungen

Just to warm up a little.

30 seconds

10 seconds

1 minute

10 seconds

1 minute

Wiederholungen bis zum Versagen

10 Wiederholungen

Butterfly Stretch

Butterfly Stretch

3 Wiederholungen

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minute

Butterfly Stretch

Butterfly Stretch

3 Wiederholungen

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 Wiederholungen

10 second hold at the end

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 Wiederholungen

10 second hold at the end

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 Wiederholungen

10 second hold at the end

1 minute

Elevated Pancake

Elevated Pancake

Wiederholungen bis zum Versagen

Rotate the hips. Then, left right, forward, backwards... etc.

1 Min 15 Sek

left side

10 seconds

1 Min 15 Sek

right side

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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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