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Kostenloses intensives Training

Strong Runner

Intensiv   28 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Box / Step

Strong Runner
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Box- oder Step-Workouts
Beschreibung

This workout is for building strength so your legs can push harder when running up those hills and finishing your runs stronger. You need a pair of moderate and heavy weighted dumbbells and a box, chair, or bench to complete this full body workout. Be the best 'strong runner' you can be!

Exercises

Satz 1: 1 Runde
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
40 seconds
Inchworms
Inchworms
40 seconds
Step your feet together, back to a standing position. Keep your body upright while alternating legs.
Walking Lunges
40 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
40 seconds
Right Side Lunges to Leg Balance
Right Side Lunges to Leg Balance
40 seconds
Left Side Lunges to Leg Balance
Left Side Lunges to Leg Balance
40 seconds
Rest
Rest
20 seconds

Satz 2: 3 Runden
Keep your chin up, shoulders down, and back straight as you perform the squat.
Gewichte: Schwer
Dumbbell Squats
8 Wiederholungen
Row your right arm and the dumbbell close to your right side then lower the dumbbell back to the floor. Engage your core to keep your body still.
Gewichte: Schwer
Dumbbell Renegade Rows
8 Wiederholungen
Rest
Rest
20 seconds
Right Bulgarian Split Squats with Dumbbells
Gewichte: Mäßig
Right Bulgarian Split Squats with Dumbbells
10 Wiederholungen
Transition
Transition
10 seconds
Left Bulgarian Split Squats with Dumbbells
Gewichte: Mäßig
Left Bulgarian Split Squats with Dumbbells
10 Wiederholungen
Stand with your feet hip-width apart, holding a pair of dumbbells with your arms bent and palms facing each other. Raise your elbows so they are positioned above your bellow button.
Rest
20 seconds
As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.
Gewichte: Schwer
Dumbbell Push Press
8 Wiederholungen
Rest
Rest
20 seconds
Lateral Lunge with Tricep Extension
Gewichte: Mäßig
Lateral Lunge with Tricep Extension
10 Wiederholungen
Rest
Rest
20 seconds
Dumbbell Front Raises
Gewichte: Mäßig
Dumbbell Front Raises
10 Wiederholungen
Lower the dumbbells back down and repeat.
Gewichte: Mäßig
Dumbbell Lateral Shoulder Raises
10 Wiederholungen
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Gewichte: Mäßig
Dumbbell Rear Lateral Raises
10 Wiederholungen
Rest
Rest
20 seconds

Satz 3: 3 Runden
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
20 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
20 seconds

Erscheint in

butt & legs
Po & Beine
running
Laufen

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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
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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