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Intensives Training

Xtra - Explode (Complex Cardio)

Intensiv   20 minutes

Zielbereiche: Legs

Ausrüstung: Wall, Dumbbells, Chair, Exercise Mat

Esteve K
 		    Hinzugefügt von Esteve K
Xtra - Explode (Complex Cardio)
Tags
Heimtraining Trainings Bein-Workouts Wand-Workouts Hantel-Workouts Stuhl-Workouts
Beschreibung

Move quick but controlled movements. Try not to add extra breaks .

Exercises

Satz 1: 1 Runde
Good Morning Sunshines
Good Morning Sunshines
20 seconds
Torso Twists
Torso Twists
20 seconds
Wall Push-Ups
Wall Push-Ups
20 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
25 seconds
Squat Pulses
Squat Pulses
20 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
20 seconds

Satz 2: 3 Runden
Butt Kickers
❤️ Mäßig (Zone 2)
Butt Kickers
20 seconds
Push-Up and Rotation
Push-Up and Rotation
20 seconds
Star Jumps
Star Jumps
20 seconds
Narrow Squat to Wide Squat
Narrow Squat to Wide Squat
20 seconds
4-Square Single Leg Hops
4-Square Single Leg Hops
15 seconds
Left
4-Square Single Leg Hops
4-Square Single Leg Hops
15 seconds
Right
Transition
Transition
10 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
15 seconds
Sumo Obliques
Sumo Obliques
20 seconds
Heel Walks
❤️ Leicht (Zone 1)
Heel Walks
20 seconds
Ice Skaters
Ice Skaters
20 seconds
Contralateral Limb Raises
Contralateral Limb Raises
20 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Transition
Transition
1 minute

Satz 3: 1 Runde
Wall Calf Stretches
Wall Calf Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Seated Hamstring Stretch
Seated Hamstring Stretch
40 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Butterfly
❤️ Kräftig (Zone 3)
Butterfly
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Standing Cat Cow
Standing Cat Cow
20 seconds
Gorilla
Gorilla
20 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

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