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Exercises

Satz 1: 1 Runde
Knees to Elbows
Knees to Elbows
1 minute
Jazz Kicks
Jazz Kicks
1 minute
Walking Lunges
Walking Lunges
4 minutes
Squats
Squats
5 minutes
Reverse Lunges
Reverse Lunges
2 minutes

Satz 2: 5 Runden
Jump Rope
Jump Rope
1 minute
Rest
Rest
20 seconds

Satz 3: 6 Runden
Jump Kicks
Jump Kicks
20 seconds
Rest
Rest
5 seconds

Satz 4: 3 Runden
Jumping Jacks
Jumping Jacks
1 minute
Rest
Rest
10 seconds

Satz 5: 4 Runden
Burpees
Burpees
30 seconds
Rest
Rest
10 seconds

Satz 6: 3 Runden
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
5 seconds

Satz 7: 1 Runde
Squat Jumps
Squat Jumps
1 minute
Duck Walk
Duck Walk
1 minute
Leg Pull Back
Leg Pull Back
1 minute
Jump or Step Legs to Hands
Jump or Step Legs to Hands
1 minute
Crunches
Crunches
1 minute
Frog Crunches
Frog Crunches
1 minute
Double Crunches
Double Crunches
1 minute
Frog Crunches
Frog Crunches
1 minute
90-90 Crunches
90-90 Crunches
1 minute
Crunches
Crunches
1 minute
V-Sit Crunches
V-Sit Crunches
1 minute
Right Leg Climbs
Right Leg Climbs
2 minutes
Crunches
Crunches
1 minute
Leg Raises
Leg Raises
1 minute
Crunches
Crunches
1 minute
Fifer Scissors
Fifer Scissors
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
2 minutes
Left Oblique Crunches
Left Oblique Crunches
1 minute
Crunches
Crunches
1 minute
Right Oblique Crunches
Right Oblique Crunches
1 minute
Crunches
Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
4 minutes
Crunches
Crunches
2 minutes
Frog Crunches
Frog Crunches
2 minutes
Double Crunches
Double Crunches
1 minute
Cobra
Cobra
1 minute

Satz 8: 1 Runde
Plank
Plank
1 minute
Plank
Plank
1 minute
Elbow Plank
Elbow Plank
2 minutes
Superman Planks
Superman Planks
1 minute
Cobra
Cobra
15 seconds
Plank Hop Outs
Plank Hop Outs
45 seconds
Plank
Plank
50 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minute
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 minute
Plank
Plank
1 minute
Half Side Planks
Half Side Planks
1 minute
Elbow Plank with Knee Taps
Elbow Plank with Knee Taps
1 minute
Reverse Elbow Plank
Reverse Elbow Plank
1 minute

Satz 9: 3 Runden
Burpees
Burpees
1 minute
Rest
Rest
15 seconds

Satz 10: 1 Runde
Front Kicks
Front Kicks
1 minute
Squat Jumps
Squat Jumps
1 minute
Power Punches
Power Punches
1 minute
Jump Kicks
Jump Kicks
10 seconds
Shadow Boxing
Shadow Boxing
30 seconds
Roundhouses
Roundhouses
2 minutes
Power Punches
Power Punches
1 minute
Plank
Plank
1 minute
Burpees
Burpees
1 Min 10 Sek
Jumping Jacks
Jumping Jacks
30 seconds
High Knees
High Knees
30 seconds


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Adjustable Steel Wire Jump Rope
Top-Auswahl für dieses Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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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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