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Intensives Training

Spidey

Intensiv   25 minutes

Zielbereiche: Core, Legs

Ausrüstung: Dumbbells, Exercise Bands

Spidey
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts
Beschreibung

Pilates warm up into full body and plyo intervals

Exercises

Satz 1: 1 Runde
Pelvic Tilts
Pelvic Tilts
30 seconds
The Hundred
The Hundred
45 seconds
Single Leg Stretch
Single Leg Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
The Saw
The Saw
30 seconds
Swimming
30 seconds
Plank
Plank
1 minute
Rest
Rest
15 seconds

Satz 2: 1 Runde
Teasers
Teasers
20 seconds
Hip Rock N Raises
Hip Rock N Raises
30 seconds
Seated Torso Twists
Seated Torso Twists
20 seconds
Russian Twists
Russian Twists
30 seconds
Transition
10 seconds

Satz 3: 1 Runde
Spiderman Push-Ups
Spiderman Push-Ups
20 seconds
Reverse Forearm Wrist Curls
Reverse Forearm Wrist Curls
30 seconds
Tricep Dips
Tricep Dips
20 seconds
Forearm Wrist Curls
Forearm Wrist Curls
30 seconds
Transition
10 seconds

Satz 4: 1 Runde
Prisoner Squats
Prisoner Squats
20 seconds
Tippy Toes
Tippy Toes
30 seconds
Deep Lunges
Deep Lunges
20 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
30 seconds
Transition
10 seconds

Satz 5: 1 Runde
Burpees
Burpees
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Squat Jumps
Squat Jumps
20 seconds
Transition
15 seconds

Satz 6: 1 Runde
Sit Ups with Reach Ups
Sit Ups with Reach Ups
20 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Double Crunches
Double Crunches
20 seconds
Floor Wipers
Floor Wipers
30 seconds
Transition
10 seconds

Satz 7: 1 Runde
Band Bicep Curls
Band Bicep Curls
20 seconds
Band Reverse Bicep Curls
Band Reverse Bicep Curls
30 seconds
Band Front Raises
Band Front Raises
20 seconds
Band Wrist Rollers
Band Wrist Rollers
30 seconds
Transition
10 seconds

Satz 8: 1 Runde
Butterfly with Leg Extension
Butterfly with Leg Extension
20 seconds
Burnouts
Burnouts
30 seconds
Hamstring Curls
Hamstring Curls
20 seconds
Donkey Calf Raise
Donkey Calf Raise
30 seconds
Transition
10 seconds

Satz 9: 1 Runde
Burpees
Burpees
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Squat Jumps
Squat Jumps
20 seconds
Transition
15 seconds

Satz 10: 1 Runde
Leg Lifts
Leg Lifts
30 seconds
Lateral Double Crunch
Lateral Double Crunch
30 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Locust
Locust
20 seconds
Transition
10 seconds

Satz 11: 1 Runde
Forearm Grips
Forearm Grips
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Gripping Wrist Circles
Gripping Wrist Circles
30 seconds
Dumbbell Push Press
Dumbbell Push Press
20 seconds
Transition
10 seconds

Satz 12: 1 Runde
Tippy Toes
Tippy Toes
25 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
25 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
25 seconds
Donkey Calf Raise
Donkey Calf Raise
25 seconds
Transition
10 seconds

Satz 13: 1 Runde
Burpees
Burpees
20 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
15 seconds

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Quickdraw Adjustable Dumbbells
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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
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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