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Intensives Training

PCR LITE

Intensiv   1 Std 56 Min

Zielbereiche: Legs, Shoulders

Ausrüstung: Jump Rope, Kettlebell, Medicine Ball, Dumbbell, Stability Ball, Box or Step, Wall

Filipo Sarevski
 		    Hinzugefügt von Filipo Sarevski
PCR LITE
Tags
Vollständige Fitnessstudio Trainings Bein-Workouts Seilspringen-Workouts Kettlebell-Workouts Medizinball-Workouts Hantel-Workouts Übungsball-Workouts Box- oder Step-Workouts Wand-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
Medicine Ball Slams
Medicine Ball Slams
1 minute
Split Squat Ball Toss
Split Squat Ball Toss
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
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
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
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
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Head to Knee
Head to Knee
1 minute
Seated Wide Angle
Seated Wide Angle
30 seconds
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 seconds
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconds
Noose Pose
Noose Pose
1 minute
Advanced Right Lizard
Advanced Right Lizard
30 seconds
Advanced Left Lizard
Advanced Left Lizard
30 seconds
Chaturanga Run
Chaturanga Run
30 seconds
Right Downward Dog Scorpion
Right Downward Dog Scorpion
30 seconds
Left Downward Dog Scorpion
Left Downward Dog Scorpion
30 seconds
Bow Pose
Bow Pose
30 seconds
Headstand
Headstand
2 minutes

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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
✓ Folge den Schritt-für-Schritt-Multimedia-Workouts
✓ 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