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Mäßiges Training

Full Body Workout

Mäßig   27 minutes

Zielbereiche: Lower Body

Ausrüstung: Chair, Cable Pulley Machine, Dumbbells, Stability Ball, Exercise Mat

Emma Medina
 		    Hinzugefügt von Emma Medina
Full Body Workout
Tags
Vollständige Fitnessstudio Trainings Unterkörper Trainings Stuhl-Workouts Seilzugmaschinen-Workouts Hantel-Workouts Übungsball-Workouts
Beschreibung

My Workout

Exercises

Satz 1: 1 Runde
Good Morning Sunshines
Good Morning Sunshines
40 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
30 seconds
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
30 seconds
Arm Pumps
Arm Pumps
30 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
For more intensity, jog lightly or do lunges in between high knees.
High Knees
1 minute
Knees to Elbows
Knees to Elbows
40 seconds
Transition
Transition
10 seconds
Get the most out of this yoga pose by squeezing your butt.
Floor Bridge
1 minute
Transition
Transition
5 seconds
Left Laying Clams
Left Laying Clams
30 seconds
Transition
Transition
5 seconds
Right Laying Clams
Right Laying Clams
30 seconds
90-90 Crunches
90-90 Crunches
40 seconds
Transition
Transition
15 seconds

Satz 2: 1 Runde
Cable Lat Pull Down
1 minute
Transition
Transition
10 seconds
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 minute
Transition
Transition
5 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
40 seconds
Transition
Transition
5 seconds
Dumbbell V-Raises
Dumbbell V-Raises
30 seconds
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
30 seconds
Transition
Transition
5 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
50 seconds
Transition
Transition
10 seconds
Seated Bicep Curls
Seated Bicep Curls
30 seconds
Transition
Transition
5 seconds
Tricep Kickbacks
Tricep Kickbacks
30 seconds
Rest
Rest
15 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Transition
Transition
5 seconds
Get the most out of this yoga pose by squeezing your butt.
Floor Bridge
30 seconds
Transition
Transition
10 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Dumbbell Deadlifts
Dumbbell Deadlifts
30 seconds
Transition
Transition
10 seconds
Stability Ball Chest Press
Stability Ball Chest Press
30 seconds
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
30 seconds
Rest
Rest
15 seconds

Satz 3: 1 Runde
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Transition
Transition
5 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Transition
Transition
5 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Transition
Transition
5 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Transition
Transition
5 seconds
Child's Pose
Child's Pose
30 seconds

Satz 4: 1 Runde
Tricep Stretches
Tricep Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute
Child's Pose
Child's Pose
30 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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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