Intensives Training

All Around

Intensiv Duration 54 minutes

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat, Chair, Dumbbells

Hinzugefügt von Personal Trainer Adam Weber

Tags

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

Exercises

Satz 1: 1 Runde

Neck Side Rotations

Neck Side Rotations

20 seconds

Lateral Neck Stretches

Lateral Neck Stretches

20 seconds

Clockwise Neck Rolls

Clockwise Neck Rolls

20 seconds

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 seconds

20 seconds

Wide Leg Stretches

Wide Leg Stretches

20 seconds

Seated Forward Bend

Seated Forward Bend

20 seconds

Wide Right Leg Stretch

Wide Right Leg Stretch

20 seconds

Wide Left Leg Stretch

Wide Left Leg Stretch

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

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 seconds

Right Pigeon Leg

Right Pigeon Leg

20 seconds

Left Pigeon Leg

Left Pigeon Leg

20 seconds

20 seconds

1 minute

Satz 2: 1 Runde

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

1 minute

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

Satz 3: 1 Runde

1 minute

1 minute

Hip Rock N Raises

Hip Rock N Raises

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

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

Elbow Scissor Kicks

Elbow Scissor Kicks

1 minute

Satz 4: 1 Runde

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

1 minute

1 minute

1 minute

Standing Calf Raises

Standing Calf Raises

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Satz 5: 1 Runde

Dips with Leg Extension

Dips with Leg Extension

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

1 minute

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 minute

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

Satz 6: 1 Runde

1 minute

1 minute

1 minute

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minute

Elbow Plank and Knee Draws

Elbow Plank and Knee Draws

1 minute

1 minute

Satz 7: 1 Runde

1 minute

Repeat on the left side and continue alternating sides.

1 minute

Weighted Sumo Squats

Weighted Sumo Squats

1 minute

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minute

1 minute

Seated Calf Raise

Seated Calf Raise

1 minute

Satz 8: 1 Runde

1 minute

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minute

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

1 minute

Satz 9: 1 Runde

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minute

1 minute

1 minute

1 minute

2 minutes

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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

Friday Upper Body

Friday Upper Body

50 Min 30 Sek, Mäßig

Seated Strength Workout // Total Body Exercises for Seniors & Beginners in a Chair

Seated Strength Workout // Total Body Exercises for Seniors & Beginners in a Chair

35 Min 24 Sek, Anfänger

Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)

Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)

33 Min 17 Sek, Intensiv

Chair Cardio + Strength | Osteoporosis Friendly

Chair Cardio + Strength | Osteoporosis Friendly

27 Min 2 Sek, Anfänger

Strength Training | Isometric & Balance

Strength Training | Isometric & Balance

28 Min 53 Sek, Anfänger

31 Min 12 Sek, Anfänger

Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper