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Mäßiges Training

Yogalates

Mäßig   33 minutes

Zielbereiche: Lower Body

Ausrüstung: Exercise Mat, Dumbbells, Bench

Yoshimi Guillemot
 		    Hinzugefügt von Yoshimi Guillemot
Yogalates
Tags
Heimtraining Trainings Unterkörper Trainings Hantel-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Wide Leg Stretches
Wide Leg Stretches
40 seconds
Transition
Transition
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds

Satz 2: 1 Runde
Twisting High Lunges
Twisting High Lunges
1 minute
Chaturanga
Chaturanga
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Transition
Transition
10 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Transition
Transition
10 seconds
Modified Boat Pose
Modified Boat Pose
30 seconds
Pilates Scissors
Pilates Scissors
30 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Pilates Around the World
Pilates Around the World
1 minute
Transition
Transition
20 seconds

Satz 3: 1 Runde
Bird Dog
Bird Dog
50 seconds
Transition
Transition
5 seconds
Kneeling Push-Ups
Kneeling Push-Ups
45 seconds
Transition
Transition
10 seconds
Bird Dog
Bird Dog
50 seconds
Transition
Transition
5 seconds
Kneeling Push-Ups
Kneeling Push-Ups
45 seconds
Rest
Rest
15 seconds

Satz 4: 1 Runde
Modified Boat Pose
Modified Boat Pose
30 seconds
Pilates Scissors
Pilates Scissors
30 seconds
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconds
Lying Leg Figure Eights
Lying Leg Figure Eights
30 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
30 seconds
Pilates Around the World
Pilates Around the World
1 minute
Transition
Transition
10 seconds

Satz 5: 1 Runde
Bear Crawls
Bear Crawls
30 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Kneeling Left Arm Rows
Kneeling Left Arm Rows
40 seconds
Kneeling Right Arm Rows
Kneeling Right Arm Rows
40 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 seconds
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 seconds

Satz 6: 1 Runde
Vinyasa
Vinyasa
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Transition
Transition
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Knee to Chest
Right Knee to Chest
30 seconds
Left Knee to Chest
Left Knee to Chest
30 seconds
Vinyasa
Vinyasa
30 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds
Glute Kickbacks
Glute Kickbacks
30 seconds

Satz 7: 1 Runde
Right Knee to Chest
Right Knee to Chest
30 seconds
Left Knee to Chest
Left Knee to Chest
30 seconds
Transition
Transition
10 seconds
Crescent Lunges
Crescent Lunges
30 seconds
Squats with Raised Arms
Squats with Raised Arms
30 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Vinyasa
Vinyasa
30 seconds
Fold Forward
Fold Forward
10 seconds

Satz 8: 1 Runde
Right Tree
Right Tree
30 seconds
Left Tree
Left Tree
30 seconds
Knee Raise to Right Warrior 3
Knee Raise to Right Warrior 3
30 seconds
Knee Raise to Left Warrior 3
Knee Raise to Left Warrior 3
30 seconds
Fold Forward
Fold Forward
10 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Chaturanga
Chaturanga
10 seconds

Satz 9: 1 Runde
Cobra
Cobra
10 seconds
Half Frog Pose
Half Frog Pose
30 seconds
Left Lizard
Left Lizard
20 seconds
Right Lizard
Right Lizard
20 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconds
Transition
Transition
10 seconds
Center Leg Stretch
Center Leg Stretch
40 seconds
Head to Knee
Head to Knee
1 minute
Reclining Hero
Reclining Hero
40 seconds

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Quickdraw Adjustable Dumbbells
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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