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Intensives Training

Intermediate Circuit:

Intensiv   46 minutes

Ausrüstung: Exercise Mat, Dumbbells, Barbell, Box or Step, Medicine Ball, Strength Machine, Resistance Bands, Kettlebells, Stability Ball

Skin Wolf
 		    Hinzugefügt von Skin Wolf
Intermediate Circuit:
Tags
Vollständige Fitnessstudio Trainings Hantel-Workouts Langhantel-Workouts Box- oder Step-Workouts Medizinball-Workouts Kraftmaschinen-Workouts Widerstandsband-Workouts Kettlebell-Workouts Übungsball-Workouts
Beschreibung

Chest/back/delts/legs/core... Try to have the exercises memorized because many of the exercises are run back to back with no rest inbetween... Ready, set, go!

Exercises

Satz 1: 1 Runde
Warm up
Warm up
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
10 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Big Forward Arm Circles
Big Forward Arm Circles
15 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconds
Torso Twists
Torso Twists
15 seconds
Standing Forward Bend
Standing Forward Bend
10 seconds
Elephants Walk
Elephants Walk
30 seconds
Skipping High Knees
Skipping High Knees
20 seconds
Butt Kickers
Butt Kickers
25 seconds
Rest
Rest
15 seconds
Atg Lunge Left
Atg Lunge Left
35 seconds
Atg Lunge Right
Atg Lunge Right
35 seconds
Rest
Rest
10 seconds
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 seconds
Get Ready!
Get Ready!
15 seconds

Satz 2: 3 Runden
Pull Ups With Band
Pull Ups With Band
30 seconds
Rest
Rest
15 seconds
Seated Incline Press w Chains
Seated Incline Press w Chains
20 seconds
Jump your feet forward to a squat.
Burpees
25 seconds
Rest
Rest
10 seconds
❤️ Maximal (Zone 5)
Snap Downs
15 seconds
Rest
Rest
10 seconds
Downward Facing Dog
Downward Facing Dog
30 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
Left Fire Hydrants
Left Fire Hydrants
40 seconds
Change Sides
5 seconds
Left Fire Hydrants
Left Fire Hydrants
40 seconds
Sissy Squats
Sissy Squats
30 seconds
Rest
Rest
15 seconds
Good Mornings
Good Mornings
45 seconds
Rest
Rest
15 seconds
Patrick Step-up
Patrick Step-up
25 seconds
Change Feet
5 seconds
Patrick Step-up
Patrick Step-up
25 seconds
Rest
Rest
15 seconds
Medicine Ball V Up
Medicine Ball V Up
35 seconds
Recovery
Recovery
1 minute

Satz 3: 2 Runden
Rest
Rest
10 seconds
External Side Rotation
External Side Rotation
20 seconds
External Side Rotation
External Side Rotation
20 seconds
Cable Lateral Raises Right
Cable Lateral Raises Right
25 seconds
Cable Lateral Raises Left
Cable Lateral Raises Left
25 seconds
Rest
Rest
10 seconds
Gewichte: Schwer
❤️ Sehr hart (Zone 4)
Plate Lateral Raise
30 seconds
Rest
Rest
10 seconds
High Pull Apart
High Pull Apart
25 seconds
Rest
Rest
10 seconds
Alternating Lateral Lunges with Kettlebell
Alternating Lateral Lunges with Kettlebell
45 seconds
Rest
Rest
20 seconds

Satz 4: 1 Runde
Chest Openers
Chest Openers
20 seconds
Ball Arch
Ball Arch
30 seconds
Standing Forward Bend
Standing Forward Bend
45 seconds
Plow Pose
Plow Pose
1 minute
Downward Facing Dog
Downward Facing Dog
1 minute
The Saw
The Saw
1 minute

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Full Body/Circuit
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Full Body/Circuit*
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Combo/Plyo/Circuit
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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
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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