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Intensives Training

Ultimate Workout

Intensiv   1 Std 4 Min

Zielbereiche: Lower Body

Ausrüstung: Wall, Box or Step, Dumbbell, Chair, Barbell

Rachel Reed
 		    Hinzugefügt von Rachel Reed
Ultimate Workout
Tags
Vollständige Fitnessstudio Trainings Unterkörper Trainings Wand-Workouts Box- oder Step-Workouts Hantel-Workouts Stuhl-Workouts Langhantel-Workouts
Beschreibung

Make sure to take your own breaks when needed.

Exercises

Satz 1: 1 Runde
Floor Bridge
Floor Bridge
1 minute
Bicycle Crunches
Bicycle Crunches
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Wall Sit
Wall Sit
1 minute

Satz 2: 2 Runden
Prisoner Squats
Prisoner Squats
45 seconds
Seal Jacks
Seal Jacks
30 seconds
Jog on the Spot
Jog on the Spot
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
10 Wiederholungen
Butt Kickers
Butt Kickers
1 minute
Duck Walk
Duck Walk
30 seconds
Front Kicks
Front Kicks
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
15 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
15 seconds
Lateral Power Step Ups
15 Wiederholungen
Plyo Lunges
Plyo Lunges
8 Wiederholungen
Roll Overs
Roll Overs
3 Wiederholungen
Side Squats
Side Squats
1 minute
Squat Front Kicks
Squat Front Kicks
10 Wiederholungen
Wide Squat Holds
Wide Squat Holds
5 Wiederholungen

Satz 3: 1 Runde
Ab Choppers
Ab Choppers
5 Wiederholungen
Cross Body Crunches
Cross Body Crunches
5 Wiederholungen
Dumbbell Left Side Bends
Dumbbell Left Side Bends
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Dumbbell Woodchops
Dumbbell Woodchops
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Gate Openers
Gate Openers
1 minute
Inchworms
Inchworms
1 minute
Leg Lifts
Leg Lifts
5 Wiederholungen
Leg Pull Back
Leg Pull Back
30 seconds
Hip Rock N Raises
Hip Rock N Raises
5 Wiederholungen
Pelvic Tilts
Pelvic Tilts
1 minute
Prone Rocker
Prone Rocker
10 seconds
Reverse Crunches
Reverse Crunches
1 minute
Side Lunge Crunches
Side Lunge Crunches
30 seconds
Sumo Obliques
Sumo Obliques
1 minute
Wall Push Ups
Wall Push Ups
20 Wiederholungen

Satz 4: 1 Runde
Alternating Side Planks
Alternating Side Planks
30 seconds
Chair Tricep Dips
Chair Tricep Dips
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Hammer Curls
Hammer Curls
45 seconds
Left Upper Cuts
Left Upper Cuts
30 seconds
Rapid Punches
Rapid Punches
30 seconds
Right Upper Cuts
Right Upper Cuts
30 seconds
Wall Push Ups
Wall Push Ups
30 Wiederholungen

Satz 5: 1 Runde
Barbell Back Loaded Squats
Barbell Back Loaded Squats
30 seconds
Body Circles
Body Circles
1 minute
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Legs up the Wall
Legs up the Wall
1 minute
Scissors in Bridge
Scissors in Bridge
20 seconds
Shoulderstand
Shoulderstand
30 seconds
Side Bends
Side Bends
1 minute
Squats with Raised Arms
Squats with Raised Arms
1 minute
Standing Chest Stretch
Standing Chest Stretch
30 seconds

Satz 6: 1 Runde
Barbell Shoulder Press
Barbell Shoulder Press
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
25 seconds
Chest Openers
Chest Openers
45 seconds
Crescent Lunges
Crescent Lunges
1 minute
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
1 minute
Front Back Jacks
Front Back Jacks
30 seconds
High Knee Obliques
High Knee Obliques
25 seconds
Mummy Kicks
Mummy Kicks
45 seconds
Squat Thrusts
Squat Thrusts
5 Wiederholungen
Straight Punches
Straight Punches
30 seconds

Satz 7: 1 Runde
3 Point Touches
3 Point Touches
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
30 seconds
Box Jumps
Box Jumps
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Clock Lunges
Clock Lunges
10 Wiederholungen
Clockwise Four Square Hops
Clockwise Four Square Hops
10 Wiederholungen
Clams
Clams
1 minute
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
5 Wiederholungen
Dumbbell Lunges
Dumbbell Lunges
25 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
10 Wiederholungen
Forward Backward Hops
Forward Backward Hops
25 seconds
Heel Walks
Heel Walks
1 minute
Jazz Kicks
Jazz Kicks
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
25 seconds
Roundhouses
Roundhouses
5 Wiederholungen
Side Cross Kicks
Side Cross Kicks
10 Wiederholungen
Side Shuffles
Side Shuffles
30 seconds
Squats
Squats
1 minute
Weighted Sumo Squat
Weighted Sumo Squat
25 seconds
Step Ups
Step Ups
25 seconds

Satz 8: 1 Runde
Arm Pumps
Arm Pumps
20 seconds
Left Hooks
Left Hooks
30 seconds
Power Punches
Power Punches
30 seconds
Right Hooks
Right Hooks
30 seconds
T's
T's
30 seconds
The Bollywood Hula
The Bollywood Hula
30 seconds

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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