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Intensives Training

Dancer Workout

Intensiv   20 minutes

Zielbereiche: Core

Ausrüstung: Dumbbells, Exercise Mat

Adam Weber
 		    Hinzugefügt von Personal Trainer Adam Weber
Dancer Workout
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts
Beschreibung

Great workout for dancers!

Exercises

Satz 1: 1 Runde
Froggy Jumps
Froggy Jumps
20 seconds
Walking Lunges
Walking Lunges
20 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
20 seconds
Side Lunges
Side Lunges
20 seconds
Spinal Flex
20 seconds
Try tree pose with prayer hands.
Left Leg Tree Pose
20 seconds
Try tree pose with prayer hands.
Right Leg Tree Pose
20 seconds
Rest
Rest
5 seconds
Cat Camel
Cat Camel
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
Counter clockwise Neck Rolls
Counter clockwise Neck Rolls
10 seconds
Rest
Rest
5 seconds
Small Forward Arm Circles
Small Forward Arm Circles
5 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
5 seconds
Big Forward Arm Circles
Big Forward Arm Circles
5 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
5 seconds
Rest
Rest
5 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Right Dancer Pose
45 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Left Dancer Pose
45 seconds
Rest
Rest
5 seconds
Roll Downs
Roll Downs
20 seconds
Rest
Rest
5 seconds
Prisoner Squats
Prisoner Squats
20 seconds
Rest
Rest
5 seconds
V-Sit Crunches
V-Sit Crunches
20 seconds
Cross Body Crunches
Cross Body Crunches
20 seconds
Rest
Rest
5 seconds
Side Bends
Side Bends
1 minute
Rest
Rest
5 seconds
Dolphin Push-ups
Dolphin Push-ups
30 seconds
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
30 seconds
Spiderman Push-Ups
Spiderman Push-Ups
30 seconds
Rest
Rest
5 seconds
Scissor Kicks
Scissor Kicks
20 seconds
Rest
Rest
5 seconds
Burpees
Burpees
20 seconds
Rest
Rest
5 seconds
Russian Twists
Russian Twists
20 seconds
Rest
Rest
5 seconds
Cobra
Cobra
45 seconds
Hip Rock N Raises
Hip Rock N Raises
4 minutes
Rest
15 seconds
Left Warrior 3
Left Warrior 3
30 seconds
Right Warrior 3
Right Warrior 3
30 seconds
Rest
Rest
5 seconds
Calf Raises
1 Min 30 Sek
Rest
Rest
5 seconds
Split
1 minute

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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
Im App Store herunterladen   Lade Workout Trainer aus dem Google Play Store herunter.
Training aufzeichnen
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