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Anfänger Training

Morning Essentials

Anfänger   40 minutes

Zielbereiche: Lower Body

Ausrüstung: Dumbbells, Bench, Kettlebells, Chair, Exercise Mat

Yunie Valentine
 		    Hinzugefügt von Yunie Valentine
Morning Essentials
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Bank-Workouts Kettlebell-Workouts Stuhl-Workouts

Exercises

Satz 1: 1 Runde
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconds
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconds
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconds
Gate Openers
Gate Openers
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
45 seconds
Rest
Rest
15 seconds

Satz 2: 1 Runde
Bent Over Row
Bent Over Row
30 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minute
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
40 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 seconds
Rest
Rest
10 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minute
Kettlebell Upright Rows
Kettlebell Upright Rows
30 seconds
Rest
Rest
10 seconds
Seated Dumbbell Press
Seated Dumbbell Press
30 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Transition
Transition
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Plank with Arm Lifts
Plank with Arm Lifts
30 seconds
Rest
Rest
10 seconds
Dumbbell Chest Press
Dumbbell Chest Press
30 seconds
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconds
Transition
Transition
15 seconds

Satz 3: 1 Runde
Crunches
Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Split Abs
Split Abs
1 minute
Sit-Ups
Sit-Ups
30 seconds
Rest
Rest
10 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
40 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 seconds
Rest
Rest
10 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Rest
Rest
10 seconds
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconds
Round kneeling Push-ups
30 seconds
Rest
Rest
10 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minute
Glute Combo Kickback
Glute Combo Kickback
1 minute
Rest
Rest
15 seconds

Satz 4: 1 Runde
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
30 seconds
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
30 seconds
Rest
Rest
10 seconds
Dragon Squats
Dragon Squats
30 seconds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconds
Transition
Transition
15 seconds
Left Lying Clams
Left Lying Clams
40 seconds
Lying Right Leg Lifts
Lying Right Leg Lifts
40 seconds
Lying Right Inner Thigh Leg Lift
40 seconds
Rest
Rest
10 seconds
Right Lying Clams
Right Lying Clams
40 seconds
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconds
Lying Left Inner Thigh Leg Lift
40 seconds
Rest
Rest
15 seconds

Satz 5: 1 Runde
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconds
Lateral Neck Stretches
Lateral Neck Stretches
20 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Supermans
Supermans
40 seconds
Extended Child's Pose
Extended Child's Pose
30 seconds
Downward Facing Dog
Downward Facing Dog
20 seconds
Cat Cow
Cat Cow
20 seconds
Spine Twisting Pose
Spine Twisting Pose
30 seconds
Butterfly
Butterfly
20 seconds
Stretch After Thigh Work
Stretch After Thigh Work
1 minute
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Rolling Back Stretch
Rolling Back Stretch
30 seconds
Plow Pose
Plow Pose
30 seconds
Pretzel Stretches
Pretzel Stretches
1 minute
Supine Butterfly
Supine Butterfly
20 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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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