Mäßiges Training

Tuesdays

Mäßig Duration 1 Std 8 Min

Zielbereiche: Core, Upper Body

Ausrüstung: Resistance Bands, Exercise Mat, Stair Machine, Medicine Ball, Dumbbells, Pull Up Bar, Barbell, Cable Pulley Machine

Hinzugefügt von Kelon Eason

Tags

Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Widerstandsband-Workouts Treppensteiger-Workouts Medizinball-Workouts Hantel-Workouts Klimmzugstangen-Workouts Langhantel-Workouts Seilzugmaschinen-Workouts

Exercises

Satz 1: 1 Runde

Shoulder Opener with Band

Shoulder Opener with Band

30 seconds

30 seconds

Right Lateral Neck Stretch

Right Lateral Neck Stretch

30 seconds

Left Lateral Neck Stretch

Left Lateral Neck Stretch

30 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

30 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

30 seconds

30 seconds

Wide Leg Forward Bend D

Wide Leg Forward Bend D

30 seconds

Wide Leg Forward Bend C

Wide Leg Forward Bend C

30 seconds

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 seconds

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

Kneel on the floor and sit on your heels. Separate your knees to hip-width and touch your big toes together.

30 seconds

Wide Leg Stretches

Wide Leg Stretches

30 seconds

Seated Wide Angle

Seated Wide Angle

30 seconds

Wide Left Leg Stretch

Wide Left Leg Stretch

30 seconds

Wide Right Leg Stretch

Wide Right Leg Stretch

30 seconds

Rolling Back Stretch

Rolling Back Stretch

30 seconds

Pretzel Stretches

Pretzel Stretches

30 seconds

Lying Spinal Twist

Lying Spinal Twist

30 seconds

1 minute

Satz 2: 1 Runde

❤️ Mäßig (Zone 2)

20 minutes

1 minute

Satz 3: 1 Runde

Russian Twists with a Ball

Russian Twists with a Ball

12 Wiederholungen

Return and repeat.

12 Wiederholungen

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

12 Wiederholungen

Hanging L Raises

Hanging L Raises

12 Wiederholungen

Barbell Shoulder Press

Barbell Shoulder Press

12 Wiederholungen

12 Wiederholungen

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 Wiederholungen

1 minute

Satz 4: 1 Runde

Russian Twists with a Ball

Russian Twists with a Ball

12 Wiederholungen

Return and repeat.

12 Wiederholungen

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

12 Wiederholungen

Hanging L Raises

Hanging L Raises

12 Wiederholungen

Barbell Shoulder Press

Barbell Shoulder Press

12 Wiederholungen

12 Wiederholungen

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 Wiederholungen

1 minute

Satz 5: 1 Runde

Russian Twists with a Ball

Russian Twists with a Ball

12 Wiederholungen

Return and repeat.

12 Wiederholungen

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

12 Wiederholungen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

12 Wiederholungen

Hanging L Raises

Hanging L Raises

12 Wiederholungen

Barbell Shoulder Press

Barbell Shoulder Press

12 Wiederholungen

12 Wiederholungen

Barbell Bent-Over Rows

Barbell Bent-Over Rows

12 Wiederholungen

1 minute

Satz 6: 1 Runde

❤️ Mäßig (Zone 2)

20 minutes

Verwandte Workouts

16 Min 55 Sek, Mäßig

1 Std 28 Min 46 Sek, Intensiv

ROM and Flexibility

ROM and Flexibility

7 Min 15 Sek, Mäßig

1 Std 20 Min 50 Sek,

26 Min 34 Sek, Intensiv

17 Min 30 Sek, Anfänger

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.