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Mäßiges Training

Supertabata Bux

Mäßig   31 minutes

Zielbereiche: Full Body

Ausrüstung: Jump Rope, Chair, Dumbbells, Kettlebells, Exercise Mat, Wall

Alessandro Bussolari
 		    Hinzugefügt von Alessandro Bussolari
Supertabata Bux
Tags
Heimtraining Trainings Ganzkörper Trainings Seilspringen-Workouts Stuhl-Workouts Hantel-Workouts Kettlebell-Workouts Wand-Workouts

Exercises

Satz 1: 1 Runde
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
20 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
20 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 seconds
Body Circles
Body Circles
20 seconds
Knee Circles
Knee Circles
20 seconds
Knees to Elbows
Knees to Elbows
20 seconds

Satz 2: 2 Runden
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.
Jumping Jacks
20 seconds
Rest
Rest
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
Jump Rope
Jump Rope
20 seconds
Rest
Rest
10 seconds

Satz 3: 1 Runde
Rest
Rest
1 minute

Satz 4: 3 Runden
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Rest
Rest
10 seconds
Return and repeat.
Tricep Dips
20 seconds
Rest
Rest
10 seconds

Satz 5: 3 Runden
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
20 seconds
Rest
Rest
10 seconds
Lunges
Lunges
20 seconds
Rest
Rest
10 seconds

Satz 6: 2 Runden
Donkey Whips
Donkey Whips
20 seconds
Rest
Rest
10 seconds
Tippy Toes
Tippy Toes
20 seconds
Rest
Rest
10 seconds

Satz 7: 2 Runden
Dumbbell Overhead Presses
Dumbbell Overhead Presses
20 seconds
Rest
Rest
10 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
20 seconds
Rest
Rest
10 seconds

Satz 8: 3 Runden
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Bicep Curls
Bicep Curls
20 seconds
Rest
Rest
10 seconds

Satz 9: 3 Runden
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 seconds
Rest
Rest
10 seconds
Leg Raises
Leg Raises
20 seconds
Rest
Rest
10 seconds

Satz 10: 3 Runden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconds
Rest
Rest
10 seconds

Satz 11: 1 Runde
Rest
Rest
1 minute

Satz 12: 1 Runde
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 seconds
Stretch your arms overhead with palms on the ground.
Child's Pose
20 seconds
Butterfly
Butterfly
20 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Left Tricep Stretch
Left Tricep Stretch
20 seconds
Right Tricep Stretch
Right Tricep Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Right Hamstring Stretch
Right Hamstring Stretch
20 seconds
Left Hamstring Stretch
Left Hamstring Stretch
20 seconds
Standing Back Bend
Standing Back Bend
20 seconds
Standing Forward Bend
Standing Forward Bend
20 seconds

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Empfohlenes Equipment

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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