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Anfänger Training

Quattro

Anfänger   2 Std 15 Min

Zielbereiche: Lower Body

Ausrüstung: Wall

Elena Denadai
 		    Hinzugefügt von Elena Denadai
Quattro
Tags
Körpergewicht Trainings Unterkörper Trainings Wand-Workouts
Beschreibung

Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbers Ankle Grabbe rs Ankle Grabbers Ankle Grabbers Ankle Grabbers

Exercises

Satz 1: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Child's Pose
Child's Pose
1 minute
Circular Push-Ups
Circular Push-Ups
1 minute

Satz 2: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Advanced Crow Sequence
Advanced Crow Sequence
1 minute

Satz 3: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Wall Sit
Wall Sit
1 minute
Reverse Crunches
Reverse Crunches
1 minute
Right Side Plank Dips
Right Side Plank Dips
1 minute

Satz 4: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Elbows to Hands Plank
Elbows to Hands Plank
1 minute
Child's Pose
Child's Pose
1 minute

Satz 5: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Plank
Plank
1 minute

Satz 6: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Bird Dog
Bird Dog
1 minute
90-90 Crunches
90-90 Crunches
1 minute

Satz 7: 1 Runde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute

Satz 8: 1 Runde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute
Bicycle Crunches
Bicycle Crunches
1 minute

Satz 9: 1 Runde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Bicycle in Bridge
Bicycle in Bridge
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Burpees
Burpees
1 minute
Clams
Clams
1 minute
Elbow Plank
Elbow Plank
1 minute

Satz 10: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Russian Twists
Russian Twists
1 minute
Push-Ups
Push-Ups
1 minute
Wall Sit
Wall Sit
1 minute
Wall Sit
Wall Sit
1 minute

Satz 11: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Satz 12: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute

Satz 13: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Satz 14: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Satz 15: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Satz 16: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute
Squats
Squats
1 minute
Push-Ups
Push-Ups
1 minute
Russian Twists
Russian Twists
1 minute
Wall Sit
Wall Sit
1 minute
Prisoner Squats
Prisoner Squats
1 minute
Prisoner Squats
Prisoner Squats
1 minute

Satz 17: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Satz 18: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Satz 19: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Satz 20: 1 Runde
Ankle Grabbers
Ankle Grabbers
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Bent Knee Twists
Bent Knee Twists
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minute
Hot Style Chair Pose
Hot Style Chair Pose
1 minute
Body Circles
Body Circles
1 minute

Satz 21: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute

Satz 22: 1 Runde
Bicycle Crunches
Bicycle Crunches
1 minute

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Empfohlenes Equipment

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Vorgestellt

weight loss

Gewichtsverlust

abs & core

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bodyweight

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weightlifting

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full body

Ganzkörper

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