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Anfänger Training

Butt e thighs

Anfänger   10 minutes

Zielbereiche: Core

Ausrüstung: Dumbbells

Sofia Buono
 		    Hinzugefügt von Sofia Buono
Butt e thighs
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Floor Bridge
Floor Bridge
20 Wiederholungen
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
40 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 Wiederholungen
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 Wiederholungen
Bent Knee Twists
Bent Knee Twists
10 Wiederholungen
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
20 Wiederholungen
Ankle Grabbers
Ankle Grabbers
20 Wiederholungen
Dumbbell Chest Press
Dumbbell Chest Press
15 Wiederholungen
Rest
Rest
35 seconds

Satz 2: 1 Runde
Floor Bridge
Floor Bridge
20 Wiederholungen
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
40 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
20 Wiederholungen
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
20 Wiederholungen
Bent Knee Twists
Bent Knee Twists
15 Wiederholungen
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
20 Wiederholungen
Ankle Grabbers
Ankle Grabbers
20 Wiederholungen
Dumbbell Chest Press
Dumbbell Chest Press
15 Wiederholungen

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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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✓ 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