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Anfänger Training

Thursday

Anfänger   1 Std 10 Min

Zielbereiche: Lower Body

Ausrüstung: Dumbbell, Chair, Bench

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Thursday
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Stuhl-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Side Bends
Side Bends
20 seconds
Torso Twists
Torso Twists
20 seconds
High Knees
High Knees
20 seconds
Butt Kickers
Butt Kickers
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
40 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
40 seconds
Gate Openers
Gate Openers
30 seconds
Gate Swings
Gate Swings
30 seconds
Transition
Transition
20 seconds

Satz 2: 2 Runden
Lunges
Lunges
1 minute
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Transition
Transition
15 seconds
Dumbbell Squats
Dumbbell Squats
40 seconds
Side Lunges
Side Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
40 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
40 seconds
Dumbbell Deadlift
1 minute
Transition
Transition
20 seconds

Satz 3: 2 Runden
Chair Tricep Dips
Chair Tricep Dips
40 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
40 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
40 seconds
Rest
Rest
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
40 seconds
Modified Burpees
Modified Burpees
40 seconds
Transition
Transition
15 seconds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Rest
Rest
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Right Knee to Chest
Right Knee to Chest
20 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
20 seconds
Left Knee to Chest
Left Knee to Chest
20 seconds
Rest
Rest
20 seconds

Satz 4: 2 Runden
Frog Crunches
Frog Crunches
40 seconds
Leg Lifts
Leg Lifts
40 seconds
Flutter Kicks
Flutter Kicks
40 seconds
Rest
Rest
15 seconds
Kneeling Elbow To Hand Plank
40 seconds
Glute Kickbacks
Glute Kickbacks
40 seconds
Plank Heel Pushes
Plank Heel Pushes
40 seconds
Transition
Transition
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
40 seconds
Flying Supermans
Flying Supermans
40 seconds
Bird Dog
Bird Dog
40 seconds
Rest
Rest
20 seconds

Satz 5: 2 Runden
In and Outs
In and Outs
40 seconds
Lotus Crunches
Lotus Crunches
40 seconds
Elbow to Knee
Elbow to Knee
40 seconds
Rest
Rest
15 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
40 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Rest
Rest
15 seconds
Kneeling Spiderman
Kneeling Spiderman
40 seconds
Reverse Crunches
Reverse Crunches
40 seconds
Half Cross Extensions
Half Cross Extensions
40 seconds
Half Cross Extensions
Half Cross Extensions
40 seconds
Rest
Rest
20 seconds

Satz 6: 1 Runde
Overhead Stretches
Overhead Stretches
20 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
15 seconds
Standing Leg Stretches
Standing Leg Stretches
15 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Seated Pigeon Pose
Seated Pigeon Pose
40 seconds
Cat Cow
Cat Cow
20 seconds
Modified Cobra
Modified Cobra
20 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Thread the Needle Stretch
Thread the Needle Stretch
40 seconds
Extended Child's Pose
Extended Child's Pose
15 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
15 seconds

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Quickdraw Adjustable Dumbbells
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Empfohlenes Equipment

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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