Kostenloses Anfänger Training

Smooth Move!

Anfänger Duration 23 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Dumbbells

Tags

Heimtraining Trainings Unterkörper Trainings Hantel-Workouts

Beschreibung

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Satz 1: 1 Runde

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

Right Half Side Plank

Right Half Side Plank

30 seconds

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 seconds

Left Half Side Plank

Left Half Side Plank

30 seconds

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 seconds

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

20 seconds

30 seconds

30 seconds

Satz 2: 1 Runde

Lunges with Knee Lifts

Lunges with Knee Lifts

45 seconds

30 seconds

Satz 3: 2 Runden

Keep your chin up, shoulders down, and back straight as you perform the squat.

Gewichte: Leicht

Dumbbell Squats

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.

Gewichte: Leicht

Dumbbell Bent Over Rows

1 minute

Dumbbell Side Lunges with Hammer Curls

Gewichte: Leicht

Dumbbell Side Lunges with Hammer Curls

1 minute

15 seconds

Satz 4: 1 Runde

Jump out, spreading your legs and snapping your arms to the sides.

45 seconds

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 seconds

Satz 5: 2 Runden

1 minute

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

1 minute

1 minute

Workout Discussion

13 May

It was cool! Thank you!

28 Mar

Oh my... I'm out of shape this 1st workout almost killed me. Definitely broke a sweat.

26 Feb

I broke a nice sweat and had some bretty sore thighs for 24 hours plus. Good workout for beginners for sure!!!!

03 Feb

About 200

25 Aug

Broke a nice sweat!

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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.

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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

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Gewichtsverlust

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YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

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