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Anfänger Training

Warm Up

Anfänger   32 minutes

Zielbereiche: Legs

Ausrüstung: Chair, Exercise Mat, Wall, Jump Rope

Milan .
 		    Hinzugefügt von Milan .
Warm Up
Tags
Heimtraining Trainings Bein-Workouts Stuhl-Workouts Wand-Workouts Seilspringen-Workouts

Exercises

Satz 1: 1 Runde
Forward Shoulder Rolls
Forward Shoulder Rolls
25 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
25 seconds
Shoulder Stretches
Shoulder Stretches
25 seconds
Shoulder Stretches
Shoulder Stretches
25 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Standing Chest Stretch
Standing Chest Stretch
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Quad Stretches
Quad Stretches
1 minute
High Knee Pulls
High Knee Pulls
45 seconds
Sumo Squats
Sumo Squats
45 seconds
Seated Leg Stretch
Seated Leg Stretch
1 minute
Pretzel Stretches
Pretzel Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Prayer Hands Reaches
Prayer Hands Reaches
45 seconds
Arm Pumps
Arm Pumps
45 seconds
Horse Stance with Clasped Hands
Horse Stance with Clasped Hands
45 seconds
Right High Lunge with Clasped Hands
Right High Lunge with Clasped Hands
30 seconds
Left High Lunge with Clasped Hands
Left High Lunge with Clasped Hands
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Advanced Right Pyramid
Advanced Right Pyramid
30 seconds
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Garland Pose
Garland Pose
1 minute
Fold Forward
Fold Forward
30 seconds
Body Circles
Body Circles
30 seconds
Windmills
Windmills
30 seconds
Rest
Rest
30 seconds

Satz 2: 12 Runden
Inhale
Inhale
3 seconds
Exhale
Exhale
7 seconds

Satz 3: 1 Runde
Rest
Rest
25 seconds
Torso Twists
Torso Twists
40 seconds
Side Bends
Side Bends
40 seconds
Side Bends
Side Bends
40 seconds

Satz 4: 1 Runde
Rest
Rest
20 seconds
Walking
Walking
40 seconds
High Knees
High Knees
40 seconds
Wacky Jacks
Wacky Jacks
40 seconds
Butt Kickers
Butt Kickers
40 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Front Back Jacks
Front Back Jacks
40 seconds
Wall Hamstring Stretches
Wall Hamstring Stretches
1 minute
Rest
Rest
1 minute

Satz 5: 1 Runde
Jump Rope
Jump Rope
3 Min 30 Sek

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Adjustable Steel Wire Jump Rope
Top-Auswahl für dieses Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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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