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Anfänger Training

Sunday

Anfänger   1 hour

Zielbereiche: Back, Shoulders

Ausrüstung: Wall, Dumbbell, Bench

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Sunday
Tags
Heimtraining Trainings Rücken-Workouts Wand-Workouts Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
Big Forward Arm Circles
Big Forward Arm Circles
20 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconds
Body Circles
Body Circles
20 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Look up with Arched Back
Look up with Arched Back
30 seconds
Transition
Transition
10 seconds

Satz 2: 2 Runden
Wall Push-Ups
Wall Push-Ups
40 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
40 seconds
Rest
Rest
10 seconds
Wall Tricep Push-Ups
Wall Tricep Push-Ups
40 seconds
Wall Push-Ups with Clap
Wall Push-Ups with Clap
40 seconds
Rest
Rest
10 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Rest
Rest
10 seconds
Alternating Bent Over Rows
Alternating Bent Over Rows
1 Min 20 Sek
Dumbbell Upright Row to Shoulder Press
1 Min 20 Sek
Rest
Rest
10 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
40 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
40 seconds
Rest
Rest
10 seconds
Dumbbell Romanian Deadlift
40 seconds
Dumbbell Romanian Deadlift
40 seconds
Transition
Transition
20 seconds

Satz 3: 2 Runden
Downward Facing Dog
Downward Facing Dog
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Upward Facing Dog
Upward Facing Dog
20 seconds
Elbow Plank
Elbow Plank
30 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Rest
Rest
20 seconds
Kneeling Elbow To Hand Plank
40 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Rest
Rest
20 seconds
Flying Supermans
Flying Supermans
40 seconds
Locust
Locust
30 seconds
Swimming
Swimming
40 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Rest
Rest
20 seconds

Satz 4: 2 Runden
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Balancing Stick
Balancing Stick
15 seconds
Balancing Stick
Balancing Stick
15 seconds
Right Knee to Chest
Right Knee to Chest
30 seconds
Left Knee to Chest
Left Knee to Chest
30 seconds
Modified Vinyasa
Modified Vinyasa
1 minute
Modified Cobra
Modified Cobra
30 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Cat Cow
Cat Cow
30 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Floor Bridge
Floor Bridge
1 minute
Spinal Flex
Spinal Flex
30 seconds
Lying Spinal Twist with Crossed Legs
Lying Spinal Twist with Crossed Legs
1 minute
Seated Forward Bend
Seated Forward Bend
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Plow Pose
Plow Pose
30 seconds
Corpse
Corpse
20 seconds

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Quickdraw Adjustable Dumbbells
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Workouts mit demselben Equipment

Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )
Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )
38 Min 30 Sek, Intensiv
Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )
Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )
37 Min 25 Sek, Intensiv
The Finish Line - Pile driver (chest and tricep)
The Finish Line - Pile driver (chest and tricep)
23 Min 45 Sek, Intensiv
Finals - Bench Day (Chest And Back)
Finals - Bench Day (Chest And Back)
26 minutes, Intensiv
Deep Dive - 4x4 (Chest And Shoulder)
Deep Dive - 4x4 (Chest And Shoulder)
25 minutes, Intensiv
Starter - Pusher (Chest And Triceps)
Starter - Pusher (Chest And Triceps)
24 Min 20 Sek, Intensiv
Mache dieses Workout in Workout Trainer
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✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ 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