Intensives Training

Together

Intensiv Duration 39 minutes

Zielbereiche: Lower Body

Ausrüstung: Jump Rope, Dumbbell, Kettlebell, Bench, Stability Ball, Medicine Ball, Chair

Hinzugefügt von Jennifer Granados

Tags

Vollständige Fitnessstudio Trainings Unterkörper Trainings Seilspringen-Workouts Hantel-Workouts Kettlebell-Workouts Bank-Workouts Übungsball-Workouts Medizinball-Workouts Stuhl-Workouts

Beschreibung

Dear muscles, we're all in this together ! Don't be the victim! Be the survivor! I am the survivor!!!!!! Lets get it ! >:)

Exercises

Satz 1: 1 Runde

Jump Rope (Forward)

❤️ Mäßig (Zone 2)

Jump Rope (Forward)

1 minute

20 seconds

25 seconds

Runners Walking Lunges

Runners Walking Lunges

30 seconds

30 seconds

Standing Chest Stretch

Standing Chest Stretch

30 seconds

Explosive Hamstring Sit-Up Rolls

Explosive Hamstring Sit-Up Rolls

45 seconds

40 seconds

10 seconds

Satz 2: 1 Runde

30 seconds

30 seconds

Satz 3: 1 Runde

6 Wiederholungen

6 Wiederholungen

12 seconds

Dumbbell Chest Press

Dumbbell Chest Press

6 Wiederholungen

6 Wiederholungen

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

6 Wiederholungen

25 seconds

Satz 4: 2 Runden

Dumbbell Bent Over Rows

Dumbbell Bent Over Rows

6 Wiederholungen

Dumbbell Rear Lateral Raises

Dumbbell Rear Lateral Raises

6 Wiederholungen

30 seconds

Walking Inchworms with Push-Ups

Walking Inchworms with Push-Ups

6 Wiederholungen

30 seconds

Satz 5: 1 Runde

Dumbbell Squats

Dumbbell Squats

6 Wiederholungen

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

12 Wiederholungen

Dumbbell Squats

Dumbbell Squats

6 Wiederholungen

1 minute

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

30 seconds

20 seconds

Satz 6: 2 Runden

Bench Dumbbell Fly

Bench Dumbbell Fly

6 Wiederholungen

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

6 Wiederholungen

Dumbbell Push ups

Dumbbell Push ups

6 Wiederholungen

Pullovers on Ball

Pullovers on Ball

6 Wiederholungen

15 seconds

Satz 7: 1 Runde

Dumbbell Squats

Dumbbell Squats

6 Wiederholungen

Alternating Suitcase Split Squats with Kettlebell

Alternating Suitcase Split Squats with Kettlebell

12 Wiederholungen

Dumbbell Squats

Dumbbell Squats

6 Wiederholungen

1 minute

High Glute Kickbacks

High Glute Kickbacks

1 minute

30 seconds

6 Wiederholungen

25 seconds

6 Wiederholungen

1 minute

Satz 8: 1 Runde

2 minutes

Ball Torso Rotations

Ball Torso Rotations

10 Wiederholungen

30 seconds

Alternating Bicep Curls

Alternating Bicep Curls

6 Wiederholungen

6 Wiederholungen

15 seconds

Satz 9: 1 Runde

45 seconds

Tricep Extensions

Tricep Extensions

6 Wiederholungen

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

10 seconds

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

1 minute

45 seconds

45 seconds

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconds

Stability Ball Tricep Extension

Stability Ball Tricep Extension

6 Wiederholungen

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

6 Wiederholungen

Lying Dumbbell Tricep Extensions

Lying Dumbbell Tricep Extensions

6 Wiederholungen

45 seconds

Satz 10: 1 Runde

Torso Rotations with Medicine Ball

Torso Rotations with Medicine Ball

12 Wiederholungen

Center Leg Stretch

Center Leg Stretch

30 seconds

Curved Spine Stretch

Curved Spine Stretch

25 seconds

20 seconds

Right Half Pigeon

Right Half Pigeon

25 seconds

Left Half Pigeon

Left Half Pigeon

25 seconds

Child's Pose with Side Reaches

Child's Pose with Side Reaches

25 seconds

Verwandte Workouts

46 Min 35 Sek, Intensiv

Complete With Stretches

Complete With Stretches

32 Min 51 Sek, Mäßig

26 minutes, Intensiv

Arms, Chest and Back

Arms, Chest and Back

37 Min 40 Sek, Intensiv

43 Min 10 Sek, Mäßig

27 Min 24 Sek, Mäßig

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.

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

Training aufzeichnen

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.

Adjustable Steel Wire Jump Rope

Leadways Cordless Jump Rope

Tangle-Free Rapid Speed Jump Rope

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

THERABAND Exercise Ball

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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