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Intensives Training

Full On

Intensiv   2 Std 21 Min

Zielbereiche: Legs, Core

Ausrüstung: Dumbbells

Emma Mongan
 		    Hinzugefügt von Emma Mongan
Full On
Tags
Heimtraining Trainings Bein-Workouts Hantel-Workouts
Beschreibung

Go hard, or go home.

Exercises

Satz 1: 1 Runde
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Curved Spine Stretch
Curved Spine Stretch
30 seconds
Twisted Arm & Shoulder Stretches
Twisted Arm & Shoulder Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Wall Hamstring Stretches
Wall Hamstring Stretches
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Runners Lunges
Runners Lunges
1 minute
Rest
Rest
5 minutes
Alternating Bicep Curls
Alternating Bicep Curls
1 minute
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minute
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
1 minute
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
1 minute
Lunge to Shoulder Press
Lunge to Shoulder Press
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
5 minutes
Foot Taps
Foot Taps
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Plank
Plank
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Side Plank Dips
Side Plank Dips
1 minute
Left Half Side Plank
Left Half Side Plank
1 minute
Squat Pulses
Squat Pulses
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
1 minute
Right Side-Reclining Leg Lift
Right Side-Reclining Leg Lift
1 minute
Butterfly with Leg Extension
Butterfly with Leg Extension
1 minute
Elbow to Hip Side Thrusts
Elbow to Hip Side Thrusts
1 minute
Right High Lunge
Right High Lunge
30 seconds
Body Circles
Body Circles
30 seconds
Flying Supermans
Flying Supermans
1 minute
Rest
Rest
5 minutes
Seated Spiral Stretches
Seated Spiral Stretches
1 minute
Air Bike Crunches
Air Bike Crunches
2 minutes
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Cross Body Crunches
Cross Body Crunches
2 minutes
Knees to Elbows
Knees to Elbows
1 minute
Right Peaceful Warrior
Right Peaceful Warrior
1 minute
Left Peaceful Warrior
Left Peaceful Warrior
1 minute
Left Side Plank Crunches
Left Side Plank Crunches
2 minutes
Leg Pull Back
Leg Pull Back
1 minute
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Right Oblique Crunches
Right Oblique Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Right Side Angle
Right Side Angle
1 minute
Russian Twists
Russian Twists
1 minute
Side To Side Crunches
Side To Side Crunches
2 minutes
Sumo Obliques
Sumo Obliques
1 minute
Rest
Rest
5 minutes
Bow Pose
Bow Pose
1 minute
Camel
Camel
1 minute
Fast Push-Ups
Fast Push-Ups
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Kneeling Diamond Push Ups
Kneeling Diamond Push Ups
30 seconds
Straight Punches
Straight Punches
1 minute
Uppercuts
Uppercuts
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Front Kicks
Front Kicks
1 minute
Runners Lunges
Runners Lunges
1 minute
Right lunge
Right Assisted Lunges
1 minute
Right Warrior 3
Right Warrior 3
1 minute
Wall Sits with Heel Ups
Wall Sits with Heel Ups
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Rest
Rest
5 minutes
Body Circles
Body Circles
30 seconds
Chest Openers
Chest Openers
30 seconds
Push-Ups
Push-Ups
1 minute
Dolphin Dog
Dolphin Dog
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
1 minute
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Inclined Plane
Inclined Plane
1 minute
Locust
Locust
30 seconds
Reverse Elbow Plank
Reverse Elbow Plank
1 minute
Wrist Stretches
1 minute
Diamond Crunches
Diamond Crunches
1 minute
Flutter Kicks
Flutter Kicks
1 minute
Glute Kickbacks
Glute Kickbacks
2 minutes
Lateral Leg Lifts on a Bench
Lateral Leg Lifts on a Bench
2 minutes
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Chaturanga
Chaturanga
1 minute
Lateral Lunge and Shoulder Raise
Lateral Lunge and Shoulder Raise
1 minute
Pop Squats
Pop Squats
30 seconds
Right Leg Squats
Right Leg Squats
2 minutes
Surfees
Surfees
1 minute
Tricep Dips
Tricep Dips
1 minute
Air Bike Crunches
Air Bike Crunches
2 minutes
Dips with Leg Extension
Dips with Leg Extension
1 minute
Push-Ups
Push-Ups
1 minute
Quad Stretches
Quad Stretches
1 minute
Seated Leg Stretch
Seated Leg Stretch
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Cool Down Jogging
Cool Down Jogging
10 minutes

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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
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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