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Mäßiges Training

Hamstring Workout

Mäßig   33 minutes

Zielbereiche: Lower Body

Ausrüstung: Chair, Bench, Dumbbells

Dinalva Oliver
 		    Hinzugefügt von Dinalva Oliver
Hamstring Workout
Tags
Heimtraining Trainings Unterkörper Trainings Stuhl-Workouts Bank-Workouts Hantel-Workouts
Beschreibung

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Satz 1: 1 Runde
March in Place
March in Place
1 minute
Walking Inchworms
❤️ Mäßig (Zone 2)
Walking Inchworms
1 minute
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
1 minute
Rest
Rest
15 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Rest
Rest
15 seconds
Hip Pops
Hip Pops
1 minute
Rest
Rest
20 seconds

Satz 2: 1 Runde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minute
Rest
Rest
10 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Rest
Rest
10 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minute
Rest
Rest
10 seconds

Satz 3: 1 Runde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minute
Rest
Rest
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minute
Rest
Rest
10 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minute
Rest
Rest
20 seconds

Satz 4: 1 Runde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minute
Rest
Rest
10 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minute
Rest
Rest
10 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minute
Rest
Rest
20 seconds

Satz 5: 1 Runde
Dumbbell Single Leg Seesaws
❤️ Mäßig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconds

Satz 6: 1 Runde
Dumbbell Single Leg Seesaws
❤️ Mäßig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconds
Rest
Rest
10 seconds

Satz 7: 1 Runde
Dumbbell Single Leg Seesaws
❤️ Mäßig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconds
Rest
Rest
10 seconds

Satz 8: 1 Runde
Dumbbell Single Leg Seesaws
❤️ Mäßig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
50 seconds
Rest
Rest
10 seconds

Satz 9: 1 Runde
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minute
Rest
Rest
10 seconds
Lying Knee Folds
Lying Knee Folds
1 minute
Rest
Rest
10 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Rest
Rest
10 seconds
Quad Stretches
Quad Stretches
1 minute
Rest
Rest
10 seconds

Satz 10: 1 Runde
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minute
Lying Knee Folds
Lying Knee Folds
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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weight loss

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Ganzkörper

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