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Anfänger Training

Friday

Anfänger   1 hour

Zielbereiche: Arms

Ausrüstung: Wall, Dumbbell, Bench, Chair

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Friday
Tags
Heimtraining Trainings Arm-Workouts Wand-Workouts Hantel-Workouts Bank-Workouts Stuhl-Workouts
Beschreibung

A Shakerciser workout to work your back, triceps & biceps. Do max reps of each exercise. Required equipment: exercise mat and dumbbells

Exercises

Satz 1: 1 Runde
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Windmills
Windmills
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds

Satz 2: 2 Runden
Wall Tricep Push Ups
Wall Tricep Push Ups
40 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
40 seconds
Transition
Transition
15 seconds
Wall Push-Ups
Wall Push-Ups
40 seconds
Wall Push-Ups with Leg Lifts
Wall Push-Ups with Leg Lifts
40 seconds
Transition
Transition
15 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
40 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
40 seconds
Rest
15 seconds
Flying Supermans
Flying Supermans
40 seconds
Lying Supermans
Lying Supermans
40 seconds
Rest
Rest
15 seconds
Modified Cobra
Modified Cobra
40 seconds
Y-T-A
Y-T-A
40 seconds
Rest
Rest
15 seconds
Right Tricep Push-Ups
Right Tricep Push-Ups
40 seconds
Left Tricep Push-Ups
Left Tricep Push-Ups
40 seconds
Rest
Rest
15 seconds
Alternating Bench Dumbbell Fly
Alternating Bench Dumbbell Fly
1 Min 20 Sek
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
45 seconds
Rest
Rest
20 seconds

Satz 3: 2 Runden
Dumbbell Upright Rows
Dumbbell Upright Rows
40 seconds
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Rest
Rest
15 seconds
Isometric Bicep Curls
Isometric Bicep Curls
1 Min 20 Sek
Governators
Governators
40 seconds
Rest
Rest
15 seconds
Dumbbells Diagonal Shoulder Raise
1 Min 20 Sek
Bent Arm Lateral Shoulder Raise
40 seconds
Rest
15 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 Min 20 Sek
Tricep Extensions
Tricep Extensions
1 Min 20 Sek
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
1 Min 20 Sek
Alternating Dumbbell Curl to Press
1 Min 20 Sek
Rest
15 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
40 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
40 seconds
Rest
20 seconds

Satz 4: 1 Runde
Chest Stretch
Chest Stretch
30 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Rhomboid Opener
Rhomboid Opener
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Bicep Stretches
Bicep Stretches
20 seconds
Modified Vinyasa
Modified Vinyasa
40 seconds
Extended Child's Pose
Extended Child's Pose
20 seconds

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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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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.

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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos