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Anfänger Training

Specific Tone

Anfänger   19 minutes

Zielbereiche: Lower Body

Ausrüstung: Wall, Chair

Sara Spevack
 		    Hinzugefügt von Sara Spevack
Specific Tone
Tags
Körpergewicht Trainings Unterkörper Trainings Wand-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Wall Diamond Push-Ups
Wall Diamond Push-Ups
20 seconds
Rest
Rest
15 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
20 seconds
Rest
Rest
15 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds

Satz 2: 1 Runde
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Rest
Rest
10 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds

Satz 3: 1 Runde
Rest
Rest
15 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
20 seconds

Satz 4: 1 Runde
Rest
Rest
15 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds

Satz 5: 1 Runde
Rest
Rest
15 seconds
Wall Diamond Push-Ups
Wall Diamond Push-Ups
20 seconds
Rest
Rest
15 seconds
Bodyweight Tricep Extension
Bodyweight Tricep Extension
20 seconds
Rest
Rest
15 seconds
Chair Tricep Dips
Chair Tricep Dips
20 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconds

Satz 6: 1 Runde
Rest
Rest
15 seconds
Squats with Raised Arms
Squats with Raised Arms
20 seconds
Rest
Rest
10 seconds
Yoga Bridge
Yoga Bridge
20 seconds
Rest
Rest
10 seconds
Flying Supermans
Flying Supermans
20 seconds
Rest
Rest
10 seconds
Elbow Plank
Elbow Plank
20 seconds

Satz 7: 1 Runde
Rest
Rest
15 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
10 seconds
Alternating Side Crunches
Alternating Side Crunches
20 seconds
Rest
Rest
15 seconds
Reverse Crunches
Reverse Crunches
20 seconds

Satz 8: 1 Runde
Rest
Rest
15 seconds
Squats
Squats
20 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Rest
Rest
10 seconds
Clams
Clams
15 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds
Rest
Rest
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
15 seconds

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Casual Shoulders & Arms
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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