Intensives Training

Day One

Intensiv Duration 1 Std 32 Min

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Exercise Mat, Chair, Barbell, Stability Ball

Hinzugefügt von A L

Tags

Vollständige Fitnessstudio Trainings Unterkörper Trainings Hantel-Workouts Stuhl-Workouts Langhantel-Workouts Übungsball-Workouts

Exercises

Satz 1: 1 Runde

Flamingo Balance Right

1 minute

Flamingo Balance Left

1 minute

Weighted Plie Squats

1 minute

Dumbbell Side Lunges

1 minute

Bow Pose

1 minute

Rest

1 minute

Satz 2: 1 Runde

Chair Leg Kick Left

1 minute

Chair Leg Kick Right

1 minute

Frog Legs

1 minute

Clamshells Left

1 minute

Clamshells Right

1 minute

Dumbbell Chest Press

Dumbbell Chest Press

1 minute

Rest

1 minute

Satz 3: 1 Runde

Inner Thigh Circles Right

1 minute

Inner Thigh Circles Left

1 minute

Wall Squats

1 minute

Left Leg Circles

Left Leg Circles

1 minute

Right Leg Circles

Right Leg Circles

1 minute

Rest

1 minute

Satz 4: 1 Runde

Lying Right Leg Lifts

Lying Right Leg Lifts

1 minute

Lying Left Leg Lifts

Lying Left Leg Lifts

1 minute

Chair Squats

1 minute

Front Leg Lifts

1 minute

Flutter Kicks

1 minute

Rest

1 minute

Satz 5: 1 Runde

Lying Left Leg Kicks

Lying Left Leg Kicks

1 minute

Lying Right Leg Kicks

Lying Right Leg Kicks

1 minute

Side Elbow Plank Left

1 minute

Side Elbow Plank Right

1 minute

Deadlifts

1 minute

Rest

1 minute

Satz 6: 1 Runde

Inner Thigh Leg Lift Right

1 minute

Inner Thigh Leg Lift Left

1 minute

Plank on Ball

1 minute

Two Point Plank Left

1 minute

Two Point Plank Right

1 minute

Rest

1 minute

Satz 7: 1 Runde

Standing Side Leg Lift Right

1 minute

Standing Side Leg Lift Left

1 minute

Boat Pose

1 minute

Ball Leg Lifts

1 minute

Plank With Knee Pulls

1 minute

Rest

1 minute

Satz 8: 1 Runde

Leg Lowers

1 minute

Seated Torso Twists

Seated Torso Twists

1 minute

Scale Pose

1 minute

Glute Drops

1 minute

Donkey Kicks

1 minute

Rest

1 minute

Satz 9: 1 Runde

Single Arm Chest Press Right

1 minute

Single Arm Chest Press Left

1 minute

Side Plank With Knee Pull Left

1 minute

Side Plank With Knee Pull Right

1 minute

Heel Taps

1 minute

Rest

1 minute

Satz 10: 1 Runde

Dumbbell Side Bend Right

1 minute

Dumbbell Side Bend Left

1 minute

Weighted Single Leg Front Raises Right

1 minute

Weighted Single Leg Front Raises Left

1 minute

Vertical Goblet Squats

Vertical Goblet Squats

1 minute

Rest

1 minute

Satz 11: 1 Runde

Weighted Sumo Squat

Weighted Sumo Squat

1 minute

Glute Squeeze

1 minute

Rear Standing Leg Lifts

1 minute

Dumbbell Flys

1 minute

Stability Ball Chest Press

Stability Ball Chest Press

1 minute

Rest

1 minute

Satz 12: 1 Runde

Stability Ball Dumbbell Flys

Stability Ball Dumbbell Flys

1 minute

Power Punches

1 minute

Tricep Kickbacks Left

1 minute

Tricep Kickbacks Right

1 minute

Lateral Arm Raises

1 minute

Rest

1 minute

Satz 13: 1 Runde

Overhead Bend

1 minute

Bicep Curls On Ball

1 minute

Hammer Curls

1 minute

Pushup Position Hammer Curls

1 minute

Squat With Bicep Curls

1 minute

Rest

1 minute

Satz 14: 1 Runde

Skullcrushers On Ball

1 minute

Tricep Extensions On Ball Left

1 minute

Tricep Extensions On Ball Right

1 minute

Dumbbell Upright Rows

Dumbbell Upright Rows

1 minute

Plank Lateral Walk

Plank Lateral Walk

1 minute

Rest

1 minute

Satz 15: 1 Runde

Dumbbell Squats

Dumbbell Squats

1 minute

Seated Calf Raise

1 minute

Single Leg Calf Raise Left

1 minute

Single Leg Calf Raise Right

1 minute

Reverse Flutter Kicks On Ball

1 minute

Curl To Press

1 minute

Rest

1 minute

Verwandte Workouts

23 Min 30 Sek, Mäßig

6 Min 2 Sek, Mäßig

50 minutes, Mäßig

22 Min 30 Sek, Mäßig

18 Min 20 Sek, Mäßig

13 Min 2 Sek,

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.

Workouts mit demselben Equipment

Week One and Two Workout

Week One and Two Workout

50 Min 51 Sek, Mäßig

Monday Legs, Abs & Glutes

Monday Legs, Abs & Glutes

9 minutes, Intensiv

39 Min 9 Sek, Intensiv

Full Body - Lean MoFo

Full Body - Lean MoFo

32 minutes, Intensiv

Rutina Miércoles

Rutina Miércoles

36 Min 9 Sek, Intensiv

20 minutes, Mäßig

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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