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Marlene Frau Pro-Mitglied » Trainingstagebuch

01:13:00 Std.




HIIT Cardio and Abs Workout - Insane At Home Fat Burner - Interval Cardio Training and Core

Workout Structure
Cardio Warm Up included
Abs and Obliques Workout
HIIT Workout
Cool Down and Stretch included

Core Workout - 50 On, 10 Off; no rest, quick transitions
•3 Toe Touch + 2 Single Jackknife
•Mini Scissor Kicks
•Plank Steps
•Leg Drop Pulls
•Bicycle Leg Drops
•Circle Crunches
•Swimmer Pulses
•Downward Dog Tucks
•Side Plank Drop + Kick
•Russian Twists
•Flutter Kicks
•Reclined Oblique Twists
•5 Toe Touch Crunches + Stretch

HIIT Cardio Workout - 20 On, 10 Off x 4 Each
•Squat Pops
•Burpee Thigh Slaps
•Broad Jumps + 2 Jacks
•Lateral Jumps
•Push Ups
•Lunge + Tap + Kick
•3, 2, 1, Squats

Fat Burning Plyometric Workout - Plyometric Training for Power, Speed and Increased Vertical

Workout Structure
5 Plyometric Exercises
10 Repetitions
2 Rounds each
12 Minutes Total
You will need; plyo boxes, or a sturdy chair or stool

Printable Workout
Broad Jumps
Knee Tuck Jumps
Power Jacks
Jumping Lunges
Box Jumps

Interval Training Workout - Toning and Cardio Boot Camp
Boot Camp Strategy: Total Body Toning Circuit Training
Structure: 40 Seconds on, 20 seconds off, for a total of 1 minute per exercise. Do the entire sequence only once through.

1. Squat Jacks
2. Plank Extensions (do the hardest version you can)
3. Standing Side Leg Raises (alternating left and right)
4. Calf Raises (off step if possible)
5. Crisscross Crunches
6. Back Bow Crossovers
7. Windshield Wipers (hardest version you can)

BREAK (30 Seconds – 1 Minute) Try to keep moving during the break if you can. Jog/Run in place, do high knees, Jumping jacks, etc.

8. Crossover Lunges
9. Jumping Jacks
10. Ice Skaters (keep leg as high as possible)
11. Lateral jumps
12. Pilates Toe Taps (double leg if you can keep back on ground)
13. Ventral Hops
14. Reverse Crunches (try not to swing legs)
15. Push Up Planks (alternate lead hand every repetition)



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