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Mäßiges Training

2016 Workout

Mäßig   34 minutes

Zielbereiche: Legs, Back

Ausrüstung: Chair, Wall, Dumbbell, Jump Rope

Sarah Burrows
 		    Hinzugefügt von Sarah Burrows
2016 Workout
Tags
Heimtraining Trainings Bein-Workouts Stuhl-Workouts Wand-Workouts Hantel-Workouts Seilspringen-Workouts

Exercises

Satz 1: 1 Runde
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
25 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
25 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
25 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
25 seconds
Rotating Toe Touches
Rotating Toe Touches
40 seconds
Chest Openers
Chest Openers
30 seconds
Right Quad Stretch
Right Quad Stretch
10 seconds
Left Quad Stretch
Left Quad Stretch
10 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
17 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
17 seconds
Ankle Rolls
10 seconds
Downward Facing Dog
Downward Facing Dog
15 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
35 seconds
Walking Inchworms
Walking Inchworms
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
11 seconds
Lying Left Leg Circles
Lying Left Leg Circles
11 seconds
Back Briges/back Walkovers
20 seconds

Satz 2: 1 Runde
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Plank
Plank
25 seconds
Tippy Toes
Tippy Toes
15 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
40 seconds
Dumbbell Chest Press
Dumbbell Chest Press
40 seconds
Sit Ups
15 seconds
Frog Crunches
Frog Crunches
28 seconds
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Rest
Rest
30 seconds
Jumping Jacks
Jumping Jacks
25 seconds
Crunches
Crunches
50 seconds
Wall Push Ups
Wall Push Ups
11 seconds
Push-Ups
Push-Ups
20 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
1 minute
V Snaps
14 seconds
Wall Sits with Heel Ups
Wall Sits with Heel Ups
14 seconds
Handstand Push-ups
Handstand Push-ups
25 seconds
Jog on the Spot
Jog on the Spot
1 Min 25 Sek
Heel Walks
Heel Walks
1 Min 25 Sek
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Straight Jumps
1 Min 35 Sek
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Contralateral Limb Raises
Contralateral Limb Raises
40 seconds
90-90 Crunches
90-90 Crunches
1 minute
Plank
Plank
1 Min 10 Sek
Mountain Climbers
Mountain Climbers
30 seconds
Squats
Squats
1 minute
Jump Rope (Forward)
Jump Rope (Forward)
1 minute
Rest
Rest
1 minute

Satz 3: 1 Runde
Seated Pigeon Pose
Seated Pigeon Pose
59 seconds
Hip Twists
15 seconds
Side Bends
Side Bends
15 seconds
Windmills
Windmills
40 seconds
Neckrolls
10 seconds
High Knee Pulls
High Knee Pulls
15 seconds
Forward Shoulder Rolls And Backwards
Forward Shoulder Rolls And Backwards
33 seconds
Child's Pose
Child's Pose
30 seconds
Corpse
Corpse
1 minute

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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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