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Anfänger Training

Wednesday

Anfänger   1 Std 9 Min

Zielbereiche: Lower Body

Ausrüstung: Chair, Dumbbell, Box or Step, Bench

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Wednesday
Tags
Heimtraining Trainings Unterkörper Trainings Stuhl-Workouts Hantel-Workouts Box- oder Step-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
High Knees
High Knees
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
1 minute
Windmills
Windmills
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Quad Stretches
Quad Stretches
40 seconds
Gate Openers
Gate Openers
30 seconds

Satz 2: 2 Runden
Plie Squats with Tip Toes
Plie Squats with Tip Toes
40 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Rest
Rest
15 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
40 seconds
Lying Right Leg Kicks
Lying Right Leg Kicks
40 seconds
Lying Right Inner Thigh Leg Lift
40 seconds
Rest
Rest
15 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconds
Lying Left Leg Kicks
Lying Left Leg Kicks
40 seconds
Lying Left Inner Thigh Leg Lift
40 seconds
Rest
Rest
15 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
40 seconds
Dumbbell Push Press
Dumbbell Push Press
40 seconds
Rest
Rest
15 seconds
Dragon Squats
Dragon Squats
1 minute
Right Leg Lifts on a Bench
Right Leg Lifts on a Bench
40 seconds
Left Leg Lifts On A Bench
Left Leg Lifts On A Bench
40 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Rest
Rest
20 seconds

Satz 3: 2 Runden
Calf Raises
40 seconds
Tip Toe Squats
Tip Toe Squats
40 seconds
Rest
Rest
15 seconds
Front Kicks
Front Kicks
40 seconds
High Knees
High Knees
40 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
1 minute
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Lunges
Dumbbell Lunges
1 minute
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press
1 minute
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press
1 minute
Tricep Kickbacks
Tricep Kickbacks
40 seconds
Rest
Rest
15 seconds
Double Leg Stretch
Double Leg Stretch
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Rest
Rest
20 seconds

Satz 4: 2 Runden
Kneeling Push-Ups
Kneeling Push-Ups
40 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
40 seconds
Rest
Rest
15 seconds
Right Tricep Push-Ups
Right Tricep Push-Ups
40 seconds
Left Tricep Push-Ups
Left Tricep Push-Ups
40 seconds
Rest
Rest
15 seconds
Lateral to Front Raises
Lateral to Front Raises
1 minute
Alternating Bent Over Rows
Alternating Bent Over Rows
1 minute
Alternating Hammer Curls
Alternating Hammer Curls
1 minute
Rest
15 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
40 seconds
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
40 seconds
Dumbbell Bench Press
Dumbbell Bench Press
40 seconds
Rest
20 seconds

Satz 5: 1 Runde
Bicep Stretches
Bicep Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Half Bound Lotus
Half Bound Lotus
40 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Seated Pigeon Pose
Seated Pigeon Pose
1 minute
Child's Pose
Child's Pose
30 seconds

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Quickdraw Adjustable Dumbbells
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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