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Intensives Training

W4 246

Intensiv   1 Std 4 Min

Zielbereiche: Full Body

Ausrüstung: Dumbbells, Box or Step

Asim Shaikh
 		    Hinzugefügt von Asim Shaikh
W4 246
Tags
Heimtraining Trainings Ganzkörper Trainings Hantel-Workouts Box- oder Step-Workouts

Exercises

Satz 1: 1 Runde
Side to Side Hops
Side to Side Hops
50 seconds
Jumping Jacks
Jumping Jacks
10 seconds
Side to Side Hops
Side to Side Hops
40 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Side to Side Hops
Side to Side Hops
20 seconds
Jumping Jacks
Jumping Jacks
40 seconds
Side to Side Hops
Side to Side Hops
10 seconds
Jumping Jacks
Jumping Jacks
50 seconds
Rest
Rest
5 minutes

Satz 2: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 3: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 4: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 5: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 6: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 7: 1 Runde
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Single Arm Dumbbell Swings
Single Arm Dumbbell Swings
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Lunge Jump
Lunge Jump
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Jack Jump Tucks
Jack Jump Tucks
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
10 seconds
Power Step Ups
Power Step Ups
20 seconds
Rest
Rest
1 minute

Satz 8: 1 Runde
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen

Satz 9: 1 Runde
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen

Satz 10: 1 Runde
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Knees to Elbows
Knees to Elbows
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Plank Bird Dog
Plank Bird Dog
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen
Alternating Side Planks
Alternating Side Planks
20 Wiederholungen

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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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