Intensives Training

Str/Wt

Intensiv Duration 56 minutes

Zielbereiche: Legs, Core

Ausrüstung: Exercise Mat, Chair, Dumbbells, Bench

Hinzugefügt von Personal Trainer Adam Weber

Tags

Heimtraining Trainings Bein-Workouts Stuhl-Workouts Hantel-Workouts Bank-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

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 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

1 minute

1 minute

1 minute

Satz 4: 1 Runde

1 minute

1 minute

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minute

Repeat on the left side and continue alternating sides.

1 minute

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

2 minutes

1 minute

1 minute

Return and repeat.

1 minute

Satz 5: 1 Runde

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

Hip Rock N Raises

Hip Rock N Raises

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

1 minute

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

Reverse Crunches

1 minute

1 minute

Satz 6: 1 Runde

Return and repeat while alternating sides.

Dumbbell Lunges

1 minute

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

2 minutes

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minute

Lateral Lunge with Tricep Extension

Lateral Lunge with Tricep Extension

1 minute

5 seconds

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minute

5 seconds

Satz 7: 1 Runde

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minute

Single Leg Calf Raises

Single Leg Calf Raises

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Single Leg Calf Raises

Single Leg Calf Raises

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

1 Min 30 Sek

5 seconds

Satz 8: 1 Runde

Push-Up Bird Dog

Push-Up Bird Dog

1 minute

Plyo Side Lunges to Touch

Plyo Side Lunges to Touch

1 minute

Dips with Leg Extension

Dips with Leg Extension

1 minute

Jump your feet forward to a squat.

1 minute

Explosive Mountain Climbers

Explosive Mountain Climbers

1 minute

Jump up explosively, straightening your legs and lifting your torso up.

1 minute

Verwandte Workouts

56 Min 20 Sek, Intensiv

55 Min 55 Sek, Intensiv

1 hour, Intensiv

58 minutes, Intensiv

54 Min 55 Sek, Intensiv

1 hour, 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

Finish Line - Uprighter (Back, Core And Balance)

Finish Line - Uprighter (Back, Core And Balance)

38 Min 30 Sek, Intensiv

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45-Minute Booty Workout 🍑 Pilates + Weights for Toned Glutes | Sculpt and Strengthen

45 Min 40 Sek, Mäßig

20 minutes, Mäßig

Grind - Bend And Lift (all Back and Shoulder)

Grind - Bend And Lift (all Back and Shoulder)

38 Min 40 Sek, Intensiv

Hamstring Workout

Hamstring Workout

32 Min 45 Sek, Mäßig

MODIFIED FITNESS

MODIFIED FITNESS

35 minutes, Anfänger