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Anfänger Training

Monday

Anfänger   59 minutes

Zielbereiche: Core

Ausrüstung: Dumbbell

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Monday
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts

Exercises

Satz 1: 2 Runden
High Knees
High Knees
40 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Modified Burpees
Modified Burpees
40 seconds
Bird Dog
Bird Dog
40 seconds
Rest
Rest
20 seconds

Satz 2: 2 Runden
Full Ab Curls
Full Ab Curls
40 seconds
Ankle Grabbers
Ankle Grabbers
40 seconds
Rest
Rest
20 seconds
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
Plank with Toe Taps
Plank with Toe Taps
40 seconds
Plank Heel Pushes
Plank Heel Pushes
40 seconds
Rest
Rest
20 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds
Hollow Body Holds
Hollow Body Holds
40 seconds
Rest
Rest
20 seconds
Overhead Crunches
Overhead Crunches
40 seconds
Diamond Crunches
Diamond Crunches
40 seconds
Rest
Rest
20 seconds

Satz 3: 2 Runden
Kneeling Elbow To Hand Plank
40 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
40 seconds
Rest
Rest
20 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Sliders
Sliders
1 minute
Rest
Rest
20 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
40 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
40 seconds
Rest
Rest
20 seconds
Right Cross Leg Obliques
Right Cross Leg Obliques
40 seconds
Left Cross Leg Obliques
Left Cross Leg Obliques
40 seconds
Rest
Rest
20 seconds
In and Outs
In and Outs
40 seconds
Scissor Cross Crunches
Scissor Cross Crunches
40 seconds
Rest
Rest
20 seconds
Kimura Sit-Ups
Kimura Sit-Ups
40 seconds
Pilates Around the World
Pilates Around the World
40 seconds
Rest
Rest
20 seconds
Right Side Crunches
Right Side Crunches
40 seconds
Left Side Crunches
Left Side Crunches
40 seconds
Rest
Rest
20 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Rest
Rest
20 seconds
Right Oblique V-Ups
Right Oblique V-Ups
40 seconds
Left Oblique V-Ups
Left Oblique V-Ups
40 seconds
Rest
Rest
30 seconds

Satz 4: 1 Runde
Wrist Extensor Stretches
Wrist Extensor Stretches
20 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds
Standing Backbending Stretch
Standing Backbending Stretch
20 seconds
Cat Cow
Cat Cow
30 seconds
Spinal Roll
Spinal Roll
20 seconds
Elbow Plank
Elbow Plank
20 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
20 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
20 seconds
Right Mermaid Pose
Right Mermaid Pose
20 seconds
Left Mermaid Pose
Left Mermaid Pose
20 seconds
Rhomboid Opener
Rhomboid Opener
20 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Rolling Back Stretch
Rolling Back Stretch
20 seconds
Sphinx Pose
Sphinx Pose
20 seconds
Cobra
Cobra
20 seconds
Locust
Locust
20 seconds
Extended Child's Pose
Extended Child's Pose
25 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
25 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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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

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