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Kostenloses intensives Training

Strong Inner Warrior

Intensiv   20 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Bench, Medicine Ball, Exercise Mat

Strong Inner Warrior
Tags
Vollständige Fitnessstudio Trainings Ganzkörper Trainings Hantel-Workouts Bank-Workouts Medizinball-Workouts
Beschreibung

Wake up your inner warrior for this strength-building workout. Stay lean by using lightweight dumbbells or two soup cans. If you're looking to bulk up, use medium weight dumbbells and do slower reps. Cool down with some yoga-inspired moves. Channel your inner warrior and muster the courage to seize this workout!

Exercises

Satz 1: 1 Runde
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconds
The Heisman
The Heisman
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconds
Jack Jump Tucks
Jack Jump Tucks
40 seconds
Rest
Rest
15 seconds

Satz 2: 1 Runde
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
50 seconds
Rest
Rest
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
50 seconds
Rest
Rest
15 seconds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
20 seconds
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
50 seconds
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
50 seconds
Rest
Rest
15 seconds

Satz 3: 1 Runde
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minute
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
15 seconds
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Keep your chin up, head lifted, and chest proud. Bring your elbows back and lower the weights slowly. Repeat the movement.
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Stand tall with a pair of dumbbells in your hands.
Rest
15 seconds
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Rest
Rest
20 seconds
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Dumbbell Renegade Rows
50 seconds
Rest
Rest
15 seconds
Dumbbell Chest Press
Dumbbell Chest Press
45 seconds
Rest
Rest
15 seconds
Russian Twists with a Ball
Russian Twists with a Ball
50 seconds
Rest
Rest
15 seconds

Satz 4: 1 Runde
Bent Knee Twists
Bent Knee Twists
50 seconds
Camel
Camel
40 seconds
Bow Pose
Bow Pose
40 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
50 seconds

Erscheint in

strength
Kraft
full body
Ganzkörper

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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.

Buy Now

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Mache dieses Workout in Workout Trainer
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✓ Planung, die zu deinem vollen Terminkalender passt
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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