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Anfänger Training

Warm It Up

Anfänger   14 minutes

Zielbereiche: Lower Body

Ausrüstung: Box / Step, Chair, Exercise Mat

Emma Medina
 		    Hinzugefügt von Emma Medina
Warm It Up
Tags
Heimtraining Trainings Unterkörper Trainings Box- oder Step-Workouts Stuhl-Workouts
Beschreibung

Get your muscles moving and your blood pumping with this quick total body warm up routine. Let's get sweating!

Exercises

Satz 1: 1 Runde
Good Morning Sunshines
Good Morning Sunshines
40 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconds
Repeat and flow through the movement.
Big Forward Arm Circles
30 seconds
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
30 seconds
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
40 seconds
Elbow To Knee Twists
Elbow To Knee Twists
40 seconds
Step-Ups
Step-Ups
1 minute
Torso Twists
Torso Twists
30 seconds
Cross Knees to Elbows
Cross Knees to Elbows
40 seconds
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Transition
Transition
5 seconds

Satz 2: 1 Runde
Bird Dog
Bird Dog
45 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Right Lying Clams
Right Lying Clams
30 seconds
Left Lying Clams
Left Lying Clams
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
90-90 Crunch Taps
90-90 Crunch Taps
50 seconds
Transition
Transition
10 seconds

Satz 3: 1 Runde
Stretch your arms overhead with palms on the ground.
Child's Pose
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute

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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