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Intensives Training

Strong And Lean

Intensiv   53 minutes

Zielbereiche: Legs

Ausrüstung: Kettlebells, Dumbbells, Cable Pulley Machine, Wall, Chair, Medicine Ball, Exercise Mat

Neale Davis
 		    Hinzugefügt von Personal Trainer Neale Davis
Strong And Lean
Tags
Vollständige Fitnessstudio Trainings Bein-Workouts Kettlebell-Workouts Hantel-Workouts Seilzugmaschinen-Workouts Wand-Workouts Stuhl-Workouts Medizinball-Workouts
Beschreibung

This full-body high intensity workout will help you reach your fitness goals in no time.

Exercises

Satz 1: 4 Runden
Kettlebell Jacks
Kettlebell Jacks
20 seconds
Transition
Transition
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
20 seconds
Transition
Transition
10 seconds
Hammer Curls
Hammer Curls
20 seconds
Transition
Transition
10 seconds
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
20 seconds
Transition
Transition
10 seconds
Arnold Presses
Arnold Presses
20 seconds
Transition
Transition
10 seconds
Cable Rear Delt Flyes
Cable Rear Delt Flyes
20 seconds
Rest
Rest
1 minute

Satz 2: 4 Runden
Sumo Squats
Sumo Squats
20 seconds
Transition
Transition
10 seconds
Reverse Lunges
❤️ Kräftig (Zone 3)
Reverse Lunges
20 seconds
Transition
Transition
10 seconds
Wall Sit
Wall Sit
20 seconds
Transition
Transition
10 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
20 seconds
Transition
Transition
10 seconds
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 seconds
Transition
Transition
10 seconds
Without much movement through your body, lift one leg to the side.
Lateral Leg Lifts
20 seconds
Rest
Rest
1 minute

Satz 3: 4 Runden
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
20 seconds
Transition
Transition
10 seconds
Ice Skaters
Ice Skaters
20 seconds
Transition
Transition
10 seconds
Crunchy Frogs
Crunchy Frogs
20 seconds
Transition
Transition
10 seconds
Russian Twists with a Ball
Russian Twists with a Ball
20 seconds
Transition
Transition
10 seconds
Ab Choppers
Ab Choppers
20 seconds
Transition
Transition
10 seconds
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 seconds
Rest
Rest
1 minute

Satz 4: 1 Runde
Wall Calf Stretches
❤️ Leicht (Zone 1)
Wall Calf Stretches
20 seconds
Wall Calf Stretches
❤️ Leicht (Zone 1)
Wall Calf Stretches
20 seconds
Standing Glute Stretch
20 seconds
Standing Glute Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Chest Stretch
Chest Stretch
20 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
20 seconds
Tricep Stretches
Tricep Stretches
20 seconds
Tricep Stretches
Tricep Stretches
20 seconds
Overhead Stretches
Overhead Stretches
20 seconds
Transition
Transition
10 seconds
Bicep Stretches
Bicep Stretches
20 seconds
Transition
Transition
5 seconds
90 Lat Stretch
90 Lat Stretch
20 seconds
Transition
Transition
5 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Hurdler Stretch
Hurdler Stretch
20 seconds
Hurdler Stretch
Hurdler Stretch
20 seconds
Transition
Transition
5 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
20 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
20 seconds

Workout Discussion

09 Sep
Great excercise, push ups really get you, love the intensity of the last round. Fantastic sweat generator

Erscheint in

arms
Arme
toning
Toning

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

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Empfohlenes Equipment

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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

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