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Mäßiges Training

Body Pump Too

Mäßig   44 minutes

Zielbereiche: Full Body

Ausrüstung: Exercise Mat, Dumbbells, Medicine Ball, Kettlebells

Body Pump Too
Tags
Vollständige Fitnessstudio Trainings Ganzkörper Trainings Hantel-Workouts Medizinball-Workouts Kettlebell-Workouts

Exercises

Satz 1: 1 Runde
For more intensity, jog lightly or do lunges in between high knees.
High Knees
1 minute
Side Shuffles
Side Shuffles
1 minute
Lunges
Lunges
1 minute
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minute
Transition
Transition
30 seconds
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
1 minute
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Yoga Side Planks
Yoga Side Planks
1 minute
Bird Dog
Bird Dog
1 minute
Transition
Transition
30 seconds
Bicep Curls
Bicep Curls
1 minute
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Tricep Extensions
Tricep Extensions
1 minute
Rest
Rest
2 minutes
3 Step Turns
3 Step Turns
1 minute
Pogo Hops
Pogo Hops
1 minute
Keep your knee tracking over your toes. Push off your right leg and return to standing.
Right Lateral Lunges
30 seconds
Work on pressing back up, just enough to get you back to the standing position - don't over or under shoot it.
Left Lateral Lunges
30 seconds
Sumo Squats
Sumo Squats
1 minute
Transition
Transition
30 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
1 minute
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
1 minute
Plank Heel Pushes
Plank Heel Pushes
1 minute
Scissor Kicks
Scissor Kicks
1 minute
Rest
Rest
2 Min 30 Sek
Medicine Ball Chops
Medicine Ball Chops
1 minute
Medicine Ball Slams
Medicine Ball Slams
1 minute
Good Morning Medicine Ball Catches
Good Morning Medicine Ball Catches
1 minute
Overhead Press
Overhead Press
1 minute
Transition
Transition
1 minute
Seal Jacks
Seal Jacks
1 minute
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Windmills
Windmills
1 minute
Transition
Transition
30 seconds
Floor Bridge
Floor Bridge
1 minute
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minute
Plank with Toe Taps
Plank with Toe Taps
1 minute
Ankle Grabbers
Ankle Grabbers
1 minute
Transition
Transition
30 seconds
Tricep Kickbacks
Tricep Kickbacks
1 minute
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Seated Ball Toss with Partner
Seated Ball Toss with Partner
1 minute
Make sure your abs are engaged while performing this exercise.
Kettlebell Around the Waist
1 minute

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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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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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