Kostenloses Anfänger Training

Fat Face-Off

Anfänger Duration 30 minutes

Zielbereiche: Legs

Ausrüstung: Exercise Mat

Tags

Körpergewicht Trainings Bein-Workouts

Beschreibung

Consistent and steady cardio is the word here. Don't kill it until the last 5 minutes of the workout where you can blast whatever energy you've got left. Consider this your alternative to an easy jog, but with a little more variation on movement. There are no scheduled breaks, but you can pause and rest when you need to. Let's go!

Exercises

Satz 1: 2 Runden

Repeat on the left side and continue alternating sides.

1 minute

Knees to Elbows

❤️ Mäßig (Zone 2)

Knees to Elbows

30 Wiederholungen

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Mäßig (Zone 2)

Jog on the Spot

45 seconds

Cross Knees to Elbows

❤️ Mäßig (Zone 2)

Cross Knees to Elbows

30 Wiederholungen

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

30 Wiederholungen

Begin standing with your hands on your hips.

10 seconds

Satz 2: 2 Runden

❤️ Mäßig (Zone 2)

1 minute

❤️ Mäßig (Zone 2)

45 seconds

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

❤️ Mäßig (Zone 2)

40 Wiederholungen

Develop a rhythm for your punches.

❤️ Mäßig (Zone 2)

1 minute

10 Wiederholungen

10 seconds

Satz 3: 2 Runden

❤️ Mäßig (Zone 2)

45 seconds

Plie Squats with Tip Toes

Plie Squats with Tip Toes

25 Wiederholungen

❤️ Mäßig (Zone 2)

40 Wiederholungen

❤️ Mäßig (Zone 2)

45 seconds

❤️ Mäßig (Zone 2)

45 seconds

Elbow Plank with Knee Taps

Elbow Plank with Knee Taps

45 seconds

Workout Discussion

21 Jan

I like this one a lot! Keeps you moving, with varied movements. Its fun!

06 May

Great work out for beginners. I modify ut for my needs, because there is one exercise which I can't make because my whole spine is fixed, but overall great.

15 Jan

ali znate po slovensko?

Erscheint in

Gewichtsverlust

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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

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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