Intensives Training

Day Two

Intensiv Duration 1 Std 32 Min

Zielbereiche: Lower Body

Ausrüstung: Stability Ball, Wall, Cardio Machine, Exercise Mat, Chair, Dumbbells, Bench

Hinzugefügt von A L

Tags

Vollständige Fitnessstudio Trainings Unterkörper Trainings Übungsball-Workouts Wand-Workouts Cardio-Maschinen-Workouts Stuhl-Workouts Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde

Plank on Ball

1 minute

Wall Ball Squats

Wall Ball Squats

1 minute

Hip Bridge Walkout

1 minute

Toe Squat With Shoulder Press

1 minute

Pickup Squats

1 minute

Rest

1 minute

Satz 2: 1 Runde

Side Squats

1 minute

Scissor Plank

1 minute

Right Single Leg Deadlift

1 minute

Left Single Leg Deadlift

1 minute

Stair Climbs

1 minute

Rest

1 minute

Satz 3: 1 Runde

Left Warrior 3

1 minute

Right Warrior 3

Right Warrior 3

1 minute

Curtsy Lunge

1 minute

Standing Dumbbell Side Kick Left

1 minute

Standing Dumbbell Side Kick Right

1 minute

Rest

1 minute

Satz 4: 1 Runde

Standing Forward Bend

Standing Forward Bend

1 minute

Three Legged Down Dog Right

1 minute

Three Legged Down Dog Left

1 minute

Lying Right Side Ball Leg Lifts

1 minute

Lying Left Side Ball Leg Lifts

1 minute

Rest

1 minute

Satz 5: 1 Runde

Squat With Shoulder Press

1 minute

Roll Ups

1 minute

Ball Foot to Hand Pass

Ball Foot to Hand Pass

1 minute

Right Leg Hip Bridge

1 minute

Left Leg Hip Bridge

1 minute

Rest

1 minute

Satz 6: 1 Runde

Side Hip Raise Left

1 minute

Side Hip Raise Right

1 minute

Reverse Crunches

Reverse Crunches

1 minute

Ball Plank Pikes

Ball Plank Pikes

1 minute

Elbow Plank

1 minute

Rest

1 minute

Satz 7: 1 Runde

Skullcrushers

1 minute

Right Oblique Crunches

Right Oblique Crunches

1 minute

Left Oblique Crunches

Left Oblique Crunches

1 minute

Ball Crunches

1 minute

Ball Rollouts

1 minute

Rest

1 minute

Satz 8: 1 Runde

Hamstring Curls

Hamstring Curls

1 minute

Ab Hold

1 minute

Squat With Dumbbell Twist

1 minute

Passe

1 minute

Bicep Deltoid Squeeze

1 minute

Rest

1 minute

Satz 9: 1 Runde

Standing Lift Left

1 minute

Standing Lift Right

1 minute

Oblique Ball Twist

1 minute

Single Overhead Press Left

1 minute

Single Overhead Press Right

1 minute

Rest

1 minute

Satz 10: 1 Runde

Oblique Static Hold Left

1 minute

Oblique Static Hold Right

1 minute

Left Oblique Ball Crunches

Left Oblique Ball Crunches

1 minute

Right Oblique Ball Crunches

Right Oblique Ball Crunches

1 minute

Hip Bridge On Ball With Leg Curl

1 minute

Rest

1 minute

Satz 11: 1 Runde

Weighted Oblique Static Hold Right

1 minute

Weighted Oblique Static Hold Left

1 minute

Goblet Lunges

1 minute

Toe Taps

1 minute

Squat With Kickback

1 minute

Push Ups on Stability Ball

Push Ups on Stability Ball

1 minute

Rest

1 minute

Satz 12: 1 Runde

Chest Press With Twist

1 minute

Bicep Curls

1 minute

Dumbbell Front Raises

Dumbbell Front Raises

1 minute

Tricep Pushback Left

1 minute

Tricep Pushback Right

1 minute

Back Touch

1 minute

Rest

1 minute

Satz 13: 1 Runde

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

1 minute

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

1 minute

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

1 minute

Dumbbell Overhead Tricep Press

1 minute

Horizontal Goblet Squats

Horizontal Goblet Squats

1 minute

Rest

1 minute

Satz 14: 1 Runde

Tricep Extensions Left

1 minute

Tricep Extensions Right

1 minute

Squat And Press

1 minute

Bent Over Dumbbell Lateral Raises

1 minute

Squat With Calf Raises

1 minute

Rest

1 minute

Satz 15: 1 Runde

Dumbbell Left Calf Raise

1 minute

Dumbbell Right Calf Raise

1 minute

Dumbbell Renegade Rows

Dumbbell Renegade Rows

1 minute

Weighted Hamstring Curls

1 minute

Lying Pec Fly

1 minute

Rest

1 minute

Verwandte Workouts

11 Min 10 Sek, Mäßig

6 Min 25 Sek, Mäßig

24 Min 30 Sek, Mäßig

10 minutes, Mäßig

5 minutes, Anfänger

11 Min 10 Sek, Mäßig

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.

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.

THERABAND Exercise Ball

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

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