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Anfänger Training

Bodyweight Workout

Anfänger   24 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Exercise Mat, Wall

Emma Medina
 		    Hinzugefügt von Emma Medina
Bodyweight Workout
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Wand-Workouts
Beschreibung

This is a bodyweight workout that is designed to activate your core muscles and put you into movements that get your heart pumping.

Exercises

Satz 1: 1 Runde
Good Morning Sunshines
Good Morning Sunshines
40 seconds
Chest Openers
Chest Openers
40 seconds
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Arm Pumps
Arm Pumps
40 seconds
Alternating Side Reaches
Alternating Side Reaches
40 seconds
Torso Twists
Torso Twists
30 seconds
High Knees
High Knees
45 seconds
Butt Kickers
Butt Kickers
40 seconds
Rest
Rest
15 seconds
Side Cross Kicks
Side Cross Kicks
30 seconds
Side Bends
Side Bends
40 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Wacky Jacks
Wacky Jacks
30 seconds
Side Lunges
Side Lunges
1 minute
Squats with Dumbbell Raise
Squats with Dumbbell Raise
1 minute
Rest
Rest
20 seconds

Satz 2: 1 Runde
Glute Kickbacks
Glute Kickbacks
30 seconds
Bird Dog
Bird Dog
40 seconds
Cat Cow
Cat Cow
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Transition
Transition
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Transition
Transition
5 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Transition
Transition
5 seconds
Cat Cow
Cat Cow
30 seconds
Transition
Transition
10 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Right Lying Clams
Right Lying Clams
30 seconds
Transition
Transition
10 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Left Lying Clams
Left Lying Clams
30 seconds

Satz 3: 1 Runde
Wall Push-Ups
Wall Push-Ups
40 seconds
Transition
Transition
10 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
30 seconds
Transition
Transition
10 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconds
Transition
Transition
10 seconds
Floor Bridge
Floor Bridge
30 seconds
Lying Torso Twists
Lying Torso Twists
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Rest
Rest
15 seconds

Satz 4: 1 Runde
Child's Pose
Child's Pose
30 seconds
Pretzel Stretches
Pretzel Stretches
1 minute
Lying Spinal Twist
Lying Spinal Twist
1 minute

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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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24 Min 50 Sek, Intensiv
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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