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Mäßiges Training

Saturday

Mäßig   1 Std 5 Min

Zielbereiche: Lower Body

Ausrüstung: Dumbbell, Kettlebell, Chair, Box or Step

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Saturday
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Kettlebell-Workouts Stuhl-Workouts Box- oder Step-Workouts

Exercises

Satz 1: 2 Runden
Wide Leg Forward Bend
Wide Leg Forward Bend
30 seconds
Gate Openers
Gate Openers
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Forward Dragon Squats
Forward Dragon Squats
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Rest
Rest
20 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Dumbbell Side Lunge and Touch
Gewichte: Leicht
Dumbbell Side Lunge and Touch
1 minute
Rest
Rest
20 seconds
Side Squats
Side Squats
1 minute
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Rest
Rest
20 seconds
Kettlebell Deadlifts
Kettlebell Deadlifts
1 minute
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
30 seconds
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
30 seconds
Rest
Rest
25 seconds

Satz 2: 2 Runden
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
20 seconds
Side Cross Kicks
Side Cross Kicks
1 minute
Squat Side Kicks
Squat Side Kicks
1 minute
Duck Walk
Duck Walk
30 seconds
Transition
Transition
20 seconds
Right Leg Lifts on a Bench
Right Leg Lifts on a Bench
30 seconds
Left Leg Lifts On A Bench
Left Leg Lifts On A Bench
30 seconds
Curtsy Lunge
Curtsy Lunge
30 seconds
Rest
Rest
25 seconds

Satz 3: 2 Runden
Right Lying Clams
Right Lying Clams
30 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
30 seconds
Rest
Rest
20 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Right Leg Circles
Right Leg Circles
30 seconds
Rest
Rest
20 seconds
Left Lying Clams
Left Lying Clams
30 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
30 seconds
Rest
Rest
20 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Left Leg Circles
Left Leg Circles
30 seconds
Rest
Rest
30 seconds

Satz 4: 2 Runden
Floor Bridge
Floor Bridge
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Rest
Rest
20 seconds
Glute Combo Kickback
Glute Combo Kickback
1 minute
Plank Heel Pushes
Plank Heel Pushes
30 seconds
Rest
Rest
20 seconds
Glute Circles
Glute Circles
30 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Rest
Rest
25 seconds

Satz 5: 1 Runde
Right Lizard
Right Lizard
30 seconds
Right Warrior 2
Right Warrior 2
30 seconds
Right Triangle
Right Triangle
30 seconds
Left Lizard
Left Lizard
30 seconds
Left Warrior 2
Left Warrior 2
30 seconds
Left Triangle
Left Triangle
30 seconds
Transition
Transition
10 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Head to Knee
Head to Knee
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
40 seconds
Butterfly
Butterfly
30 seconds
Right Half Pigeon
Right Half Pigeon
45 seconds
Left Half Pigeon
Left Half Pigeon
45 seconds

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34 Min 25 Sek,
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12 minutes, Intensiv
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29 minutes, Mäßig
Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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Mache dieses Workout in Workout Trainer
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✓ 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