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Intensives Training

My Workout

Intensiv   1 hour

Zielbereiche: Legs

Ausrüstung: Jump Rope, Dumbbells, Chair, Wall

My Workout
Tags
Heimtraining Trainings Bein-Workouts Seilspringen-Workouts Hantel-Workouts Stuhl-Workouts Wand-Workouts

Exercises

Satz 1: 1 Runde
Butterfly
Butterfly
30 seconds
Spinal Flex
Spinal Flex
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
30 seconds
Spinal Roll
Spinal Roll
30 seconds
Cat Cow
Cat Cow
30 seconds
Camel
Camel
30 seconds
Inchworms
Inchworms
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Knee Circles
Knee Circles
30 seconds
3 Point Touches
3 Point Touches
30 seconds
Half Frog Pose
Half Frog Pose
30 seconds
Half Cobra Pose
Half Cobra Pose
30 seconds
Lateral Neck Stretches
Lateral Neck Stretches
15 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
15 seconds
Neck Side Rotations
Neck Side Rotations
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Tippy Toes
Tippy Toes
15 seconds
Torso Twists
Torso Twists
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Windmills
Windmills
30 seconds
Body Circles
Body Circles
30 seconds
Wrist Flexor Stretches
Wrist Flexor Stretches
15 seconds
Underhand Wrist Flexor Stretches
Underhand Wrist Flexor Stretches
15 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
15 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds

Satz 2: 1 Runde
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Rest
Rest
15 seconds
Push-Ups
Push-Ups
1 minute
Rest
Rest
15 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Dumbell Back Row
Dumbell Back Row
30 seconds
Single Dumbbell Front Raises
Single Dumbbell Front Raises
30 seconds
Rest
Rest
30 seconds

Satz 3: 1 Runde
Right Lizard
Right Lizard
30 seconds
Left Lizard
Left Lizard
30 seconds
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
30 seconds
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Garland Pose
Garland Pose
30 seconds
Horse Stance
Horse Stance
30 seconds
Gate Openers
Gate Openers
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Rest
Rest
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Bulgarian Split Squats
Bulgarian Split Squats
1 minute
Rest
Rest
30 seconds
Wall Sit
Wall Sit
30 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Lunges
Lunges
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds

Satz 4: 1 Runde
Bow Pose
Bow Pose
30 seconds
Boat Pose
Boat Pose
30 seconds
Elbow Plank
Elbow Plank
30 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
30 seconds
Supermans
Supermans
30 seconds
Inclined Plane
Inclined Plane
30 seconds
Butt Lifts
Butt Lifts
30 seconds
Rest
Rest
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Locust
Locust
30 seconds
Reverse Table Top
Reverse Table Top
30 seconds
Ab Curls
Ab Curls
30 seconds
Diamond Crunches
Diamond Crunches
30 seconds
Hollow Body Holds
Hollow Body Holds
30 seconds
Rest
Rest
30 seconds
In and Outs
In and Outs
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
30 seconds
The Hundred
The Hundred
30 seconds
Rest
Rest
30 seconds

Satz 5: 1 Runde
Butt Kickers
Butt Kickers
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Rest
Rest
30 seconds
March in Place
March in Place
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Rest
Rest
30 seconds
Squat Jumps
Squat Jumps
30 seconds
The Bollywood Hula
The Bollywood Hula
30 seconds
Hop in Place
Hop in Place
30 seconds
Jump Rope
Jump Rope
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Rest
Rest
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Power Walk
Power Walk
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Uppercuts
Uppercuts
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Jazz Kicks
Jazz Kicks
30 seconds
Rest
Rest
1 minute

Satz 6: 1 Runde
Chest Openers
Chest Openers
30 seconds
Easy Pose Meditation
Easy Pose Meditation
30 seconds
Seated Archer
Seated Archer
30 seconds
Fold Forward
Fold Forward
30 seconds
Left Mermaid Pose
Left Mermaid Pose
15 seconds
Right Mermaid Pose
Right Mermaid Pose
15 seconds
Head to Knee
Head to Knee
1 minute
Happy Baby
Happy Baby
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Sphinx Pose
Sphinx Pose
30 seconds
Hero Pose
Hero Pose
30 seconds
Reclining Hero
Reclining Hero
30 seconds
Same Angle Pose
Same Angle Pose
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Heel Walks
Heel Walks
30 seconds
Shoulder Shrugs
Shoulder Shrugs
15 seconds
T's
T's
15 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Left Tricep Stretch
Left Tricep Stretch
15 seconds
Right Tricep Stretch
Right Tricep Stretch
15 seconds
Fist Bumps
Fist Bumps
10 seconds

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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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Empfohlenes Equipment

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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

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Ganzkörper

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