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Intensives Training

New I'm

Intensiv   45 minutes

Zielbereiche: Legs

Ausrüstung: Chair

Marina Sidorina
 		    Hinzugefügt von Marina Sidorina
New I'm
Tags
Körpergewicht Trainings Bein-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Basic Yogic Breath
Basic Yogic Breath
1 minute
Chin to Chest Stretch
Chin to Chest Stretch
20 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Outward Wrist Circles
Outward Wrist Circles
10 seconds
Inward Wrist Circles
Inward Wrist Circles
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Spinal Flex
Spinal Flex
20 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Simple Seated Twist
30 seconds
Cat Cow
Cat Cow
20 seconds
Bike Slowly
Bike Slowly
50 seconds
Bike Slowly
Bike Slowly
50 seconds
Rolling Back Stretch
Rolling Back Stretch
10 seconds
Basic Yogic Breath
Basic Yogic Breath
2 minutes
Warm-Up Walk
Warm-Up Walk
50 seconds

Satz 2: 12 Runden
Mountain Climbers
Mountain Climbers
15 seconds
Prisoner Squats
Prisoner Squats
15 seconds

Satz 3: 1 Runde
Cool-Down Walk
Cool-Down Walk
30 seconds

Satz 4: 4 Runden
Standing Deep Breathing
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Plank
Plank
2 seconds
Chaturanga
Chaturanga
2 seconds
Cobra
Cobra
2 seconds
Downward Facing Dog
Downward Facing Dog
2 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Deep Breathing
2 seconds

Satz 5: 1 Runde
Rest
Rest
10 seconds
Horse Stance
Horse Stance
50 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Horse Stance
Horse Stance
50 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Rest
Rest
10 seconds

Satz 6: 4 Runden
Standing Deep Breathing
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Plank
Plank
2 seconds
Chaturanga
Chaturanga
2 seconds
Cobra
Cobra
2 seconds
Downward Facing Dog
Downward Facing Dog
2 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Deep Breathing
2 seconds

Satz 7: 1 Runde
Wide Leg Forward Bend
10 seconds
Chair Squats
Chair Squats
50 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Chair Pose
Chair Pose
50 seconds
Standing Forward Bend
Standing Forward Bend
30 seconds
Wide Leg Forward Bend
10 seconds

Satz 8: 4 Runden
Standing Deep Breathing
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Plank
Plank
2 seconds
Chaturanga
Chaturanga
2 seconds
Cobra
Cobra
2 seconds
Downward Facing Dog
Downward Facing Dog
2 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Deep Breathing
2 seconds

Satz 9: 1 Runde
Rest
Rest
10 seconds
Walking Lunges
Walking Lunges
50 seconds
Left lunge
Left Assisted Lunges
50 seconds
Walking Lunges
Walking Lunges
50 seconds
Right lunge
Right Assisted Lunges
50 seconds
Rest
Rest
10 seconds

Satz 10: 4 Runden
Standing Deep Breathing
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Plank
Plank
2 seconds
Chaturanga
Chaturanga
2 seconds
Cobra
Cobra
2 seconds
Downward Facing Dog
Downward Facing Dog
2 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Deep Breathing
2 seconds

Satz 11: 1 Runde
Rest
Rest
10 seconds
Side Plank Dips
Side Plank Dips
50 seconds
Child's Pose
Child's Pose
20 seconds
Right Side Plank
Right Side Plank
50 seconds
Child's Pose
Child's Pose
30 seconds
Left Side Plank Dips
Left Side Plank Dips
50 seconds
Child's Pose
Child's Pose
20 seconds
Left Side Plank
Left Side Plank
50 seconds
Child's Pose
Child's Pose
20 seconds

Satz 12: 4 Runden
Standing Deep Breathing
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Plank
Plank
2 seconds
Chaturanga
Chaturanga
2 seconds
Cobra
Cobra
2 seconds
Downward Facing Dog
Downward Facing Dog
2 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Chair Pose
Chair Pose
2 seconds
Standing Forward Bend
Standing Forward Bend
2 seconds
Standing Back Bend
Standing Back Bend
2 seconds
Standing Deep Breathing
2 seconds

Satz 13: 1 Runde
Seated Leg Stretch
Seated Leg Stretch
3 minutes
Basic Yogic Breath
Basic Yogic Breath
1 minute

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Mache dieses Workout in Workout Trainer
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✓ Planung, die zu deinem vollen Terminkalender passt
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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