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Intensives Training

5/21

Intensiv   35 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbell

Liz Burke
 		    Hinzugefügt von Liz Burke
5/21
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts

Exercises

Satz 1: 1 Runde
Bicycle Crunches
Bicycle Crunches
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Rest
Rest
20 seconds

Satz 2: 1 Runde
Burpees
Burpees
30 seconds
Circular Push-Ups
Circular Push-Ups
30 seconds
Weighted Sumo Squats
Weighted Sumo Squats
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Mountain Climbers
Mountain Climbers
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Jumping Lunges
Jumping Lunges
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Power Punches
Power Punches
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Rest
Rest
30 seconds

Satz 4: 1 Runde
Basketball Shots
Basketball Shots
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Snowboard Hops
Snowboard Hops
30 seconds
Explosive Mountain Climbers
Explosive Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Prisoner Squats
Prisoner Squats
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Reverse Bicycles
Reverse Bicycles
30 seconds
High Glute Kickbacks
High Glute Kickbacks
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Rest
Rest
20 seconds

Satz 6: 1 Runde
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Double Crunches
Double Crunches
30 seconds
Surfees
Surfees
30 seconds
Duck Walk
Duck Walk
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
20 seconds

Satz 7: 1 Runde
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Star Jumps
Star Jumps
30 seconds
The Heisman Shuffle
The Heisman Shuffle
30 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Rest
Rest
20 seconds

Satz 8: 1 Runde
Burpees
Burpees
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Double Crunches
Double Crunches
30 seconds
Curtsy Lunge
Curtsy Lunge
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Rest
Rest
30 seconds

Satz 9: 1 Runde
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 Min 30 Sek
Rest
Rest
20 seconds
Plank
Plank
1 Min 30 Sek
Rest
Rest
25 seconds
Elbow Plank
Elbow Plank
1 Min 5 Sek
Rest
Rest
15 seconds
Plank
Plank
1 Min 15 Sek

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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