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Intensives Training

Full Body

Intensiv   46 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbell

Liz Burke
 		    Hinzugefügt von Liz Burke
Full Body
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts
Beschreibung

I suggest adding dumbbells for some of the cardio

Exercises

Satz 1: 1 Runde
Butt Kickers
Butt Kickers
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Jog on the Spot
Jog on the Spot
30 seconds

Satz 2: 1 Runde
Circular Push-Ups
Circular Push-Ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Duck Walk
Duck Walk
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Prisoner Squats
Prisoner Squats
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Rest
Rest
15 seconds

Satz 3: 1 Runde
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Burpees
Burpees
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Russian Twists
Russian Twists
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
High Glute Kickbacks
High Glute Kickbacks
1 minute
Rest
Rest
20 seconds

Satz 4: 1 Runde
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minute
Jumping Lunges
Jumping Lunges
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Double Crunches
Double Crunches
30 seconds
Scissor Cross Crunches
Scissor Cross Crunches
30 seconds
Curtsy Lunge
Curtsy Lunge
30 seconds
Sumo Squats
Sumo Squats
30 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Tricep Dips
Tricep Dips
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Snowboard Hops
Snowboard Hops
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Rest
Rest
20 seconds

Satz 6: 1 Runde
Circular Push-Ups
Circular Push-Ups
30 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Tricep Dips
Tricep Dips
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Power Punches
Power Punches
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Rest
Rest
20 seconds

Satz 7: 1 Runde
Mountain Climbers
Mountain Climbers
30 seconds
Duck Walk
Duck Walk
30 seconds
Burpees
Burpees
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Jumping Lunges
Jumping Lunges
30 seconds
Squat Jumps
Squat Jumps
30 seconds
Snowboard Hops
Snowboard Hops
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Quick Feet
Quick Feet
30 seconds
Shuffles to Touch
Shuffles to Touch
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Rest
Rest
20 seconds

Satz 8: 1 Runde
Fast Crunches
Fast Crunches
30 seconds
Ab Choppers
Ab Choppers
30 seconds
Russian Twists
Russian Twists
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Double Crunches
Double Crunches
30 seconds
Scissor Cross Crunches
Scissor Cross Crunches
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
20 seconds

Satz 9: 1 Runde
Prisoner Squats
Prisoner Squats
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
High Glute Kickbacks
High Glute Kickbacks
1 minute
Curtsy Lunge
Curtsy Lunge
30 seconds
Sumo Squats
Sumo Squats
30 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
30 seconds
Max Rep Deep Squats
Max Rep Deep Squats
30 seconds
Rest
Rest
20 seconds

Satz 10: 1 Runde
Elbow Plank
Elbow Plank
1 Min 30 Sek
Rest
Rest
15 seconds
Plank
Plank
1 Min 30 Sek
Elbow Plank
Elbow Plank
1 Min 10 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
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✓ 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