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Intensives Training

PCR #2

Intensiv   2 Std 20 Min

Zielbereiche: Legs

Ausrüstung: Jump Rope, Kettlebell, Pull Up Bar, Dumbbell, Stability Ball, Box or Step, Wall, Barbell, Medicine Ball

Filipo Sarevski
 		    Hinzugefügt von Filipo Sarevski
PCR #2
Tags
Vollständige Fitnessstudio Trainings Bein-Workouts Seilspringen-Workouts Kettlebell-Workouts Klimmzugstangen-Workouts Hantel-Workouts Übungsball-Workouts Box- oder Step-Workouts Wand-Workouts Langhantel-Workouts Medizinball-Workouts

Exercises

Satz 1: 1 Runde
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Left Kettlebell Swing to Squat Press
Left Kettlebell Swing to Squat Press
1 minute
Right Kettlebell Swing to Squat Press
Right Kettlebell Swing to Squat Press
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Push Up Pull Throughs
Push Up Pull Throughs
1 minute
Burpee Pull-Ups
Burpee Pull-Ups
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Dumbbell Lunges
Dumbbell Lunges
1 minute
Dumbbell Squats
Dumbbell Squats
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Dumbbell Fly on Ball
Dumbbell Fly on Ball
1 minute
Stability Ball Incline Press
Stability Ball Incline Press
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Staggered Arm Spiderman Push-ups
Staggered Arm Spiderman Push-ups
30 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Diamond Push Ups
Diamond Push Ups
30 seconds
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
30 seconds
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minute
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Handstand
Handstand
1 minute
Wall Plank
Wall Plank
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Left Leg Romanian Dead Lift to Curl Press
Left Leg Romanian Dead Lift to Curl Press
1 minute
Right Leg Romanian Dead Lift to Curl Press
Right Leg Romanian Dead Lift to Curl Press
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Hack Squats
Hack Squats
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Russian Twists with a Ball
Russian Twists with a Ball
1 minute
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minute
Rotating Leg Lifts
Rotating Leg Lifts
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Full Scorpion
Full Scorpion
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
30 seconds
Double Unders
❤️ Kräftig (Zone 3)
Double Unders
3 minutes
Pullovers on Ball
Pullovers on Ball
1 minute
Weighted Ball Crunch
Weighted Ball Crunch
1 minute
Rest
Rest
3 minutes

Satz 2: 2 Runden
Right Jabs
Right Jabs
1 minute
Right Jabs
Right Jabs
1 minute
1 2 Burpees
1 2 Burpees
1 minute
Rest
Rest
30 seconds
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minute
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minute
Crunch Punches
Crunch Punches
1 minute
Rest
Rest
30 seconds
Left Back Kicks
Left Back Kicks
1 minute
Right Back Kicks
Right Back Kicks
1 minute
Squat Front Kicks
Squat Front Kicks
1 minute
Rest
Rest
30 seconds
Straight Punches
❤️ Maximal (Zone 5)
Straight Punches
1 minute
Alternating Roundkicks
Alternating Roundkicks
1 minute
Crosses
Crosses
1 minute
Rest
Rest
30 seconds
Right Hooks
❤️ Maximal (Zone 5)
Right Hooks
1 minute
Left Hooks
❤️ Maximal (Zone 5)
Left Hooks
1 minute
Double Knees
❤️ Maximal (Zone 5)
Double Knees
1 minute
Rest
Rest
30 seconds
Left Leg Front Kicks
❤️ Maximal (Zone 5)
Left Leg Front Kicks
45 seconds
Left Side Kicks
❤️ Maximal (Zone 5)
Left Side Kicks
45 seconds
Right Leg Front Kicks
Right Leg Front Kicks
45 seconds
Right Side Kicks
Right Side Kicks
45 seconds
Rest
Rest
30 seconds
Left Upper Cuts
❤️ Maximal (Zone 5)
Left Upper Cuts
1 minute
Right Upper Cuts
❤️ Maximal (Zone 5)
Right Upper Cuts
1 minute
Upper Cuts
❤️ Maximal (Zone 5)
Upper Cuts
1 minute
Rest
Rest
30 seconds

Satz 3: 1 Runde
Right IT Band Stretch
Right IT Band Stretch
1 minute
Right IT Band Stretch
Right IT Band Stretch
1 minute
Head to Knee
Head to Knee
1 minute
Seated Wide Angle
Seated Wide Angle
1 minute
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
30 seconds
Sage Pose
Sage Pose
1 minute
Noose Pose
Noose Pose
1 minute
Bharadvaja's Twist
Bharadvaja's Twist
1 minute
Chaturanga Run
Chaturanga Run
1 minute
Matsyendra's Twist
Matsyendra's Twist
1 minute
Upward Facing Dog
Upward Facing Dog
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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✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
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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