Intensives Training

Vestibando

Intensiv Duration 55 minutes

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat, Chair, Resistance Bands, Dumbbells

Hinzugefügt von Personal Trainer Adam Weber

Tags

Heimtraining Trainings Bauch- und Kern-Workouts Stuhl-Workouts Widerstandsband-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde

Up and Down Neck Tilts

Up and Down Neck Tilts

20 seconds

Neck Side Rotations

Neck Side Rotations

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Shoulder Stretches

Shoulder Stretches

15 seconds

Overhead Stretches

Overhead Stretches

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconds

Standing Back Bend

Standing Back Bend

20 seconds

20 seconds

20 seconds

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 seconds

15 seconds

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

Repeat on the left side and continue alternating sides.

15 seconds

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 seconds

Firm your shoulder blades against your back for maximum effect.

20 seconds

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

20 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconds

Satz 2: 1 Runde

20 seconds

Seated Wide Angle

Seated Wide Angle

20 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconds

Bicep Stretches

Bicep Stretches

20 seconds

Satz 3: 1 Runde

1 Min 15 Sek

Cross Leg Obliques

Cross Leg Obliques

1 Min 15 Sek

1 Min 15 Sek

1 Min 15 Sek

1 Min 15 Sek

1 Min 15 Sek

Satz 4: 1 Runde

1 Min 15 Sek

Lying Leg Figure Eights

Lying Leg Figure Eights

1 Min 15 Sek

Hip Rock N Raises

Hip Rock N Raises

1 Min 15 Sek

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

1 Min 15 Sek

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 Min 15 Sek

1 Min 15 Sek

10 seconds

Satz 5: 1 Runde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

1 minute

1 minute

Satz 6: 1 Runde

Repeat on the left side and continue alternating sides.

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

1 minute

Satz 7: 1 Runde

Circular Push-Ups

Circular Push-Ups

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

1 minute

Satz 8: 1 Runde

1 minute

Return and repeat.

1 minute

Satz 9: 1 Runde

1 minute

1 minute

Spiderman Walks

Spiderman Walks

1 minute

Satz 10: 1 Runde

Band Bicep Curls

Band Bicep Curls

1 minute

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

1 minute

Satz 11: 1 Runde

Band Shoulder Press

Band Shoulder Press

1 minute

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minute

Satz 12: 1 Runde

Band Squats with Press

Band Squats with Press

1 minute

Lateral Step with Band

Lateral Step with Band

1 minute

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minute

Satz 13: 1 Runde

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Inward Wrist Circles

Inward Wrist Circles

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Outward Wrist Circles

Outward Wrist Circles

1 minute

2 minutes

2 minutes

Verwandte Workouts

1 Std 7 Min 25 Sek, Intensiv

Strength, Circuits & Stretching

Strength, Circuits & Stretching

1 Std 31 Min 10 Sek, Intensiv

1 Std 25 Min 40 Sek, Intensiv

52 Min 25 Sek,

Weights + Circuits

Weights + Circuits

1 Std 50 Sek, Intensiv

Weight & Circuit 2

Weight & Circuit 2

1 Std 26 Min 35 Sek, Intensiv

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.

Workouts mit demselben Equipment

Beginner Strength Training

Beginner Strength Training

31 Min 7 Sek, Anfänger

30 min WHOLE BODY WORKOUT | Dumbbells + Booty Band (Optional) | Warm Up and Cool Down Included

30 min WHOLE BODY WORKOUT | Dumbbells + Booty Band (Optional) | Warm Up and Cool Down Included

35 Min 58 Sek, Mäßig

Come On Let’s sweat

Come On Let’s sweat

18 minutes, Anfänger

Awakened Glutes & Hamstrings | Epic Heat - Day 11

Awakened Glutes & Hamstrings | Epic Heat - Day 11

39 Min 36 Sek, Intensiv

31 Min 41 Sek, Intensiv

Tennis Fitness Workout

Tennis Fitness Workout

24 Min 15 Sek, Intensiv