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Mäßiges Training

1 Stunde

Mäßig   58 minutes

Zielbereiche: Full Body

Ausrüstung: Dumbbell, Chair

Melanie Mathesius
 		    Hinzugefügt von Melanie Mathesius
1 Stunde
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
High Knees
High Knees
30 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Body Circles
Body Circles
30 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Front Back Hops in Place
Front Back Hops in Place
30 seconds
Rest
Rest
20 seconds

Satz 2: 2 Runden
Burpees
Burpees
30 seconds
Transition
Transition
10 seconds
Ankle Flips
Ankle Flips
30 seconds
Transition
Transition
10 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Transition
Transition
10 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Alternating Fire Hydrants
Alternating Fire Hydrants
1 Min 20 Sek
Transition
Transition
10 seconds
Dragon Squats
Dragon Squats
45 seconds
Transition
Transition
10 seconds
Floor Bridge
Floor Bridge
1 minute
Transition
Transition
10 seconds
Squats
Squats
45 seconds
Rest
Rest
20 seconds

Satz 4: 2 Runden
Lunges
Lunges
1 minute
Transition
Transition
10 seconds
Seal Jacks
Seal Jacks
45 seconds
Transition
Transition
10 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
45 seconds
Transition
Transition
10 seconds

Satz 5: 2 Runden
Push-Ups
Push-Ups
30 seconds
Transition
Transition
10 seconds
Elbow Plank
Elbow Plank
45 seconds
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Transition
Transition
10 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Transition
Transition
10 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Transition
Transition
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
20 seconds

Satz 6: 1 Runde
Jumping Jacks
Jumping Jacks
45 seconds
Transition
Transition
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Transition
Transition
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Transition
Transition
10 seconds
Bicep Curls
Bicep Curls
1 minute
Transition
Transition
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Transition
Transition
10 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
1 minute
Transition
Transition
10 seconds
Overhead Press
Overhead Press
1 minute
Transition
Transition
10 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Transition
Transition
10 seconds
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
30 seconds

Satz 7: 1 Runde
Prisoner Squats
Prisoner Squats
45 seconds
Transition
Transition
10 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Transition
Transition
10 seconds
Crunches
Crunches
45 seconds
Transition
Transition
10 seconds
Russian Twists
Russian Twists
30 seconds
Transition
Transition
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Transition
Transition
10 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
20 seconds

Satz 8: 1 Runde
Butt Kickers
Butt Kickers
45 seconds
Transition
Transition
10 seconds
Leg Lifts
Leg Lifts
30 seconds
Transition
Transition
10 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Transition
Transition
10 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Transition
Transition
10 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Transition
Transition
10 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 Min 20 Sek
Rest
Rest
30 seconds

Satz 9: 1 Runde
Jog on the Spot
Jog on the Spot
45 seconds
Transition
Transition
10 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconds
Transition
Transition
10 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 Min 20 Sek
Transition
Transition
10 seconds
Bicycle in Bridge
Bicycle in Bridge
40 seconds
Transition
Transition
10 seconds
Side Lunges
Side Lunges
1 minute
Transition
Transition
10 seconds
Tricep Dips
Tricep Dips
30 seconds
Rest
Rest
20 seconds

Satz 10: 1 Runde
Hamstring Stretches
Hamstring Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
40 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Quad Stretches
Quad Stretches
30 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