Intensives Training

Lets Go!

Intensiv Duration 1 Std 15 Min

Zielbereiche: Legs

Hinzugefügt von Emi Li

Tags

Exercises

Satz 1: 1 Runde

Big Reverse Arm Circles

Big Reverse Arm Circles

1 minute

Alternating Side Reaches

Alternating Side Reaches

1 minute

Side Bends

1 minute

High Knee Pulls

High Knee Pulls

1 minute

Knees to Elbows

Knees to Elbows

1 minute

Cross Knees to Elbows

Cross Knees to Elbows

1 minute

Elbow To Knee Twists

Elbow To Knee Twists

1 minute

Side Cross Kicks

Side Cross Kicks

1 minute

Rotating Toe Touches

Rotating Toe Touches

1 minute

Rest

30 seconds

Satz 2: 1 Runde

Mountain Climbers

Mountain Climbers

1 minute

Squat Jumps

1 minute

Jumping Jacks

1 minute

Ice Skaters

1 minute

Jog on the Spot

Jog on the Spot

1 minute

Rest

30 seconds

Satz 3: 1 Runde

Plank

1 minute

Alternating Side Planks

Alternating Side Planks

1 minute

Elbow Plank

1 minute

Rotating Elbow Plank

Rotating Elbow Plank

1 minute

Right Side Plank Dips

Right Side Plank Dips

30 seconds

Left Side Plank Dips

Left Side Plank Dips

30 seconds

Bird Dog

1 minute

Rest

30 seconds

Satz 4: 1 Runde

Mountain Climbers

Mountain Climbers

1 minute

Squat Jumps

1 minute

Jumping Jacks

1 minute

Ice Skaters

1 minute

Jog on the Spot

Jog on the Spot

1 minute

Rest

30 seconds

Satz 5: 1 Runde

Squats

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Side Lunges

1 minute

Reverse Lunges

1 minute

Rotating Lunges

Rotating Lunges

1 minute

Dragon Squats

1 minute

Beginner Left Warrior 2

Beginner Left Warrior 2

30 seconds

Advanced Left Lizard

Advanced Left Lizard

30 seconds

Beginner Right Warrior 2

Beginner Right Warrior 2

30 seconds

Advanced Right Lizard

Advanced Right Lizard

30 seconds

Rest

30 seconds

Satz 6: 1 Runde

Mountain Climbers

Mountain Climbers

1 minute

Squat Jumps

1 minute

Jumping Jacks

1 minute

Ice Skaters

1 minute

Jog on the Spot

Jog on the Spot

1 minute

Rest

30 seconds

Satz 7: 1 Runde

Plank

1 minute

Alternating Side Planks

Alternating Side Planks

1 minute

Elbow Plank

1 minute

Rotating Elbow Plank

Rotating Elbow Plank

1 minute

Right Side Plank Dips

Right Side Plank Dips

30 seconds

Left Side Plank Dips

Left Side Plank Dips

30 seconds

Bird Dog

1 minute

Rest

1 minute

Satz 8: 1 Runde

Mountain Climbers

Mountain Climbers

1 minute

Squat Jumps

1 minute

Jumping Jacks

1 minute

Ice Skaters

1 minute

Jog on the Spot

Jog on the Spot

1 minute

Rest

30 seconds

Satz 9: 1 Runde

Squats

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Side Lunges

1 minute

Reverse Lunges

1 minute

Rotating Lunges

Rotating Lunges

1 minute

Dragon Squats

1 minute

Rest

1 minute

Beginner Left Warrior 2

Beginner Left Warrior 2

30 seconds

Advanced Left Lizard

Advanced Left Lizard

30 seconds

Beginner Right Warrior 2

Beginner Right Warrior 2

30 seconds

Advanced Right Lizard

Advanced Right Lizard

30 seconds

Rest

30 seconds

Satz 10: 1 Runde

Quad Stretches

1 minute

Right Side Stretch

Right Side Stretch

30 seconds

Left Side Stretch

Left Side Stretch

30 seconds

90 Lat Stretch

1 minute

Right IT Band Stretch

Right IT Band Stretch

1 minute

Standing Leg Stretches

Standing Leg Stretches

1 minute

Seated Leg Stretch

Seated Leg Stretch

1 minute

Center Leg Stretch

Center Leg Stretch

1 minute

Cobra

1 minute

Child's Pose

1 minute

Lying Hamstring Stretches

Lying Hamstring Stretches

1 minute

Double Leg Stretch

Double Leg Stretch

1 minute

Rest

1 minute

Verwandte Workouts

37 Min 14 Sek, Intensiv

25 Min 30 Sek, Anfänger

30 minutes, Mäßig

25 Min 30 Sek,

43 minutes, Intensiv

15 Min 40 Sek, Anfänger

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

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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