Mäßiges Training

Workout 1

Mäßig Duration 2 Std 26 Min

Zielbereiche: Shoulders, Legs

Ausrüstung: Exercise Mat, Dumbbells, Stability Ball, Medicine Ball, Pull Up Bar

Hinzugefügt von Chrissy Borel

Tags

Vollständige Fitnessstudio Trainings Schulter-Workouts Hantel-Workouts Übungsball-Workouts Medizinball-Workouts Klimmzugstangen-Workouts

Beschreibung

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs.

Exercises

Satz 1: 1 Runde

2 Clockwise Neck Rolls

2 Clockwise Neck Rolls

40 seconds

2 Counter Clockwise Neck Rolls

2 Counter Clockwise Neck Rolls

40 seconds

Rest

8 seconds

Right Arm Cross Stretch

Right Arm Cross Stretch

12 seconds

Left Arm Cross Stretch

Left Arm Cross Stretch

12 seconds

Small Forward Arm Circles

Small Forward Arm Circles

10 seconds

Small Reverse Arm Circles

Small Reverse Arm Circles

10 seconds

Big Forward Arm Circles

Big Forward Arm Circles

10 seconds

Big Reverse Arm Circles

Big Reverse Arm Circles

10 seconds

Rest

8 seconds

Satz 2: 1 Runde

Torso Twists

12 seconds

Side Bends

12 seconds

Body Circles

40 seconds

Half Bound Lotus

Half Bound Lotus

40 seconds

Seated Moon Stretch

Seated Moon Stretch

40 seconds

Seated Spiral Stretches

Seated Spiral Stretches

40 seconds

Seated Leg Stretch

Seated Leg Stretch

40 seconds

Wide Right Leg Stretch

Wide Right Leg Stretch

40 seconds

Wide Left Leg Stretch

Wide Left Leg Stretch

40 seconds

Center Leg Stretch

Center Leg Stretch

40 seconds

Satz 3: 1 Runde

Wide Leg Stance

Wide Leg Stance

8 seconds

Right Side Lunge

Right Side Lunge

12 seconds

Wide Leg Stance

Wide Leg Stance

8 seconds

Left Side Lunge

Left Side Lunge

12 seconds

Left Runner's Lunge

Left Runner's Lunge

12 seconds

Right Runner's Lunge

Right Runner's Lunge

12 seconds

Kneeling Lunge with Right Side Stretch

Kneeling Lunge with Right Side Stretch

12 seconds

Kneeling Lunge with Left Side Stretch

Kneeling Lunge with Left Side Stretch

12 seconds

Left Quad Stretch

Left Quad Stretch

12 seconds

Right Quad Stretch

Right Quad Stretch

12 seconds

Frankenstein Walk

Frankenstein Walk

2 minutes

Frankenstein Skips

Frankenstein Skips

2 minutes

Satz 4: 4 Runden

Lunge to Shoulder Press

Lunge to Shoulder Press

2 minutes

Walking Lunges with Knee Lifts

Walking Lunges with Knee Lifts

2 minutes

High Knees

2 minutes

Jumping Jacks

2 minutes

Explosive Mountain Climbers

Explosive Mountain Climbers

2 minutes

Burpees

2 minutes

Rest

10 seconds

Plank

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Push-Ups

1 minute

Crunches

1 minute

Side To Side Crunches

Side To Side Crunches

1 minute

Squats

1 minute

Squat Jumps

1 minute

Sumo Squats

1 minute

Sumo Squat Jumps

Sumo Squat Jumps

1 minute

Torso Rotations with Medicine Ball

1 minute

Medicine Ball Pullovers on Stability Ball

1 minute

Ball Back Extensions

Ball Back Extensions

1 minute

Pull-ups

1 minute

Tricep Dips

1 minute

Dumbell Back Row

Dumbell Back Row

1 minute

Dumbbell Front Raises

Dumbbell Front Raises

1 minute

Dumbbell Shoulder Rolling Raises

Dumbbell Shoulder Rolling Raises

1 minute

Satz 5: 1 Runde

Form Roller

15 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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