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Anfänger Training

Thursday Short

Anfänger   36 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Chair, Bench, Exercise Mat

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Thursday Short
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Stuhl-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
Repeat and flow through the movement.
Big Forward Arm Circles
20 seconds
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
20 seconds
Side Bends
Side Bends
20 seconds
Torso Twists
Torso Twists
20 seconds
For more intensity, jog lightly or do lunges in between high knees.
High Knees
20 seconds
Butt Kickers
Butt Kickers
20 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
Gate Openers
Gate Openers
30 seconds
Transition
Transition
20 seconds

Satz 2: 1 Runde
Lunges
Lunges
30 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Transition
Transition
15 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
30 seconds
Side Lunges
Side Lunges
1 minute
Rest
Rest
15 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
30 seconds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
30 seconds
Dumbbell Deadlift
1 minute
Transition
Transition
20 seconds

Satz 3: 1 Runde
Chair Tricep Dips
Chair Tricep Dips
30 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 seconds
Transition
Transition
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Modified Burpees
Modified Burpees
30 seconds
Rest
Rest
15 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
20 seconds
Right Knee to Chest
Right Knee to Chest
20 seconds
Rest
Rest
5 seconds
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
20 seconds
Left Knee to Chest
Left Knee to Chest
20 seconds
Transition
Transition
20 seconds

Satz 4: 1 Runde
Frog Crunches
Frog Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Rest
Rest
15 seconds
Kneeling Elbow To Hand Plank
30 seconds
Glute Kickbacks
Glute Kickbacks
40 seconds
Plank Heel Pushes
Plank Heel Pushes
30 seconds
Transition
Transition
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
40 seconds
Flying Supermans
Flying Supermans
30 seconds
Bird Dog
Bird Dog
30 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconds
Lotus Crunches
Lotus Crunches
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Rest
Rest
15 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Rest
Rest
15 seconds
Floor Bridge
Floor Bridge
1 minute
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
Rest
15 seconds
Kneeling Spiderman
Kneeling Spiderman
30 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 seconds
Half Cross Extensions
Half Cross Extensions
30 seconds
Half Cross Extensions
Half Cross Extensions
30 seconds
Rest
Rest
20 seconds

Satz 6: 1 Runde
Overhead Stretches
Overhead Stretches
20 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Right Quad Stretch
Right Quad Stretch
15 seconds
Left Quad Stretch
Left Quad Stretch
15 seconds
Seated Pigeon Pose
Seated Pigeon Pose
1 minute
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 seconds
Modified Cobra
Modified Cobra
15 seconds
Modified Happy Baby
Modified Happy Baby
30 seconds
Lying Spinal Twist
Lying Spinal Twist
30 seconds
Thread the Needle Stretch
Thread the Needle Stretch
40 seconds
Extended Child's Pose
Extended Child's Pose
20 seconds
Rhomboid Opener
Rhomboid Opener
30 seconds

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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