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Anfänger Training

Thigh Gap

Anfänger   37 minutes

Zielbereiche: Lower Body

Ausrüstung: Wall

Giovanna Louise Calazans Archanjo
 		    Hinzugefügt von Giovanna Louise Calazans Archanjo
Thigh Gap
Tags
Körpergewicht Trainings Unterkörper Trainings Wand-Workouts

Exercises

Satz 1: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

Satz 2: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

Satz 3: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

Satz 4: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

Satz 5: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

Satz 6: 1 Runde
Jumping Jacks
Jumping Jacks
30 seconds
Squats
Squats
30 seconds
Rest
Rest
10 seconds
Left Side Leg Lifts
30 seconds
Right Side Leg Lifts
30 seconds
Wall Sit
Wall Sit
30 seconds
Rest
Rest
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lunges
Lunges
1 minute
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds

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21 Min 5 Sek, Intensiv

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5 Min 21 Sek, Mäßig
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💪 Fusion Strength
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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
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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.

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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

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