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Mäßiges Training

Core Strength

Mäßig   22 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Stability Ball, Exercise Mat

Emma Medina
 		    Hinzugefügt von Emma Medina
Core Strength
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Übungsball-Workouts

Exercises

Satz 1: 1 Runde
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconds
Good Morning Sunshines
Good Morning Sunshines
30 seconds
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
30 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Cross Jacks
Cross Jacks
30 seconds

Satz 2: 1 Runde
Rest
Rest
30 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Dumbbell Push Press
30 seconds
Transition
Transition
15 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Weighted Sumo Squat
Weighted Sumo Squat
30 seconds
Rest
15 seconds

Satz 3: 1 Runde
Dumbbell Fly on Ball
Dumbbell Fly on Ball
30 seconds
Stability Ball Chest Press
Stability Ball Chest Press
30 seconds
Stability Ball Tricep Extension
Stability Ball Tricep Extension
30 seconds
Pullovers on Ball
Pullovers on Ball
30 seconds
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
30 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
30 seconds
Rest
30 seconds

Satz 4: 1 Runde
Squats with Dumbbell Raise
Squats with Dumbbell Raise
1 minute
Side Lunges
Side Lunges
1 minute
Bird Dog
Bird Dog
1 minute
Floor Bridge
Floor Bridge
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Transition
Transition
15 seconds

Satz 5: 1 Runde
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconds
Fold over.
Child's Pose
15 seconds
Frog Crunches
Frog Crunches
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
15 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Fold over.
Child's Pose
30 seconds

Satz 6: 1 Runde
Transition
Transition
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Quad Stretches
Quad Stretches
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute

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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.

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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