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Intensives Training

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Intensiv   1 Std 11 Min

Zielbereiche: Legs, Glutes, Back

Ausrüstung: Chair

Marina Sidorina
 		    Hinzugefügt von Marina Sidorina
Try New
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
Glute Kickbacks
Glute Kickbacks
1 minute
Glute Kickbacks
Glute Kickbacks
1 minute
Rolling Back Stretch
Rolling Back Stretch
10 seconds
Basic Yogic Breath
Basic Yogic Breath
4 minutes
Warm-Up Walk
Warm-Up Walk
50 seconds

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

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

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

Satz 5: 1 Runde
Rest
Rest
10 seconds
Horse Stance
Horse Stance
1 minute
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconds
Horse Stance
Horse Stance
1 minute
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconds
Chair Squats
Chair Squats
1 minute
Fold Forward
Fold Forward
10 seconds
Chair Pose
Chair Pose
1 minute
Rest
Rest
10 seconds

Satz 6: 1 Runde
Right Side Plank Dips
Right Side Plank Dips
1 minute
Child's Pose
Child's Pose
10 seconds
Left Side Plank Dips
Left Side Plank Dips
1 minute
Child's Pose
Child's Pose
10 seconds
Yoga Side Planks
Yoga Side Planks
1 minute
Child's Pose
Child's Pose
10 seconds
Yoga Side Planks
Yoga Side Planks
1 minute
Child's Pose
Child's Pose
20 seconds

Satz 7: 2 Runden
Rest
Rest
10 seconds
Lunges
Lunges
1 minute
Rest
Rest
10 seconds
Plyo Lunges
Plyo Lunges
1 minute

Satz 8: 1 Runde
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
2 minutes
Downward Facing Dog
Downward Facing Dog
1 minute
Rest
Rest
10 seconds
Locust
Locust
1 minute
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Rest
Rest
10 seconds
Garland Pose
Garland Pose
1 minute
Rest
Rest
10 seconds
Double Leg Kick
Double Leg Kick
1 minute

Satz 9: 1 Runde
Rest
Rest
10 seconds
Boat Pose
Boat Pose
1 minute
Camel
Camel
1 minute
Seated Leg Stretch
Seated Leg Stretch
3 minutes
Center Leg Stretch
Center Leg Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
2 minutes
Double Pigeon
Double Pigeon
1 minute
Double Pigeon
Double Pigeon
1 minute
Right Legged Pigeon
Right Legged Pigeon
1 minute
Right Legged Pigeon
Right Legged Pigeon
1 minute
Crane
Crane
1 minute
Shoulderstand
Shoulderstand
1 minute
Shoulderstand
Shoulderstand
1 minute
Yoga Bridge
Yoga Bridge
1 minute
Basic Yogic Breath
Basic Yogic Breath
1 minute
Corpse
Corpse
1 minute

Verwandte Workouts

Yoga
Yoga
25 minutes, Mäßig
KA Yoga
KA Yoga
47 minutes, Anfänger
Yoga
Yoga
20 minutes, Anfänger
Yoga-ish
Yoga-ish
5 Min 45 Sek, Mäßig
Stretches
Stretches
14 minutes, Mäßig
Daily Yoga
Daily Yoga
3 Min 20 Sek, Mäßig

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Mache dieses Workout in Workout Trainer
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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