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Mäßiges Training

Dirty 30

Mäßig   25 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbell

Stella B
 		    Hinzugefügt von Stella B
Dirty 30
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts

Exercises

Satz 1: 2 Runden
Jog on the Spot
Jog on the Spot
15 seconds
Jumping Jacks
Jumping Jacks
15 seconds
Forward Windmills
15 seconds
Backward Windmills
15 seconds
Wide Leg Forward Bend with Twists
Wide Leg Forward Bend with Twists
15 seconds

Satz 2: 1 Runde
Rest
Rest
15 seconds
Side Lunges
Side Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
15 seconds
Side Lunges
Side Lunges
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
15 seconds

Satz 3: 1 Runde
Sumo Sqaut With Upright Row
1 minute
Rest
Rest
15 seconds
Chest Fly With Leg Raise
1 minute
Sumo Sqaut With Upright Row
1 minute
Rest
Rest
15 seconds
Chest Fly With Leg Raise
1 minute
Rest
Rest
15 seconds

Satz 4: 1 Runde
Squat With Lateral Arm Raises
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
15 seconds
Squat With Lateral Arm Raises
1 minute
Rest
Rest
15 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Rest
Rest
15 seconds

Satz 5: 1 Runde
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Rest
Rest
15 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Rest
Rest
15 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
30 seconds
Rest
Rest
15 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
30 seconds
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
30 seconds

Satz 6: 1 Runde
Child's Pose
Child's Pose
20 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
20 seconds
Stretching Pose
20 seconds
Butterfly
Butterfly
20 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds
Quad Stretches
Quad Stretches
20 seconds

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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
✓ Folge den Schritt-für-Schritt-Multimedia-Workouts
✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung
✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!
✓ Planung, die zu deinem vollen Terminkalender passt
Im App Store herunterladen   Lade Workout Trainer aus dem Google Play Store herunter.
Training aufzeichnen
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