Nachricht schicken

Einheit kommentieren

Trainingseinheit
  • Zusammenfassung

Werbung deaktivieren

Marlene Frau » Trainingstagebuch

01:14:00 Std.

Lower Body dumbell

Krafttraining

Trainingsbemerkung


Blogilates 6 min
3 min Thera wup

Rev. Lunge to Kickback XL+GM 12*3/S

LH26kg16-36kg12*3
Hip Trusts

Lower Body Strength and Endurance Challenge - Beginner or Advanced Lower Body Workout
Workout Structure:
- 3 Groups of 4 Exercises Each
- Intervals of 45 Sec On, 15 Sec Off
- Two Sets Each (ABCD Pattern)

Equipment:
-
- Dumbbells

Warm Up / Cool Down:
- Both Included


Workout:

Warm Up: 5 Min (30 Second Each)
- Slow Butt Kickers
- High Knee March
- Toe Touch Sweeps
- Warrior Pulse L
- Warrior Pulse R
- Squat Circles
- Ice Skater L
- Ice Skater R
- Alternating Lunging Rotation
- Squat to Calf Raise


Group 1: 8 Minutes (45 On, 15 Off; Two Sets Through)
- Lunge Pulse L
- Lunge Pulse R
- Squatted Side Step (Three squatted side steps then stand)
- Straight Leg Deadlift (normal)

-water break-

Group 2: 8 Minutes (45 On, 15 Off; Two Sets Through)
- Sumo Squat w/ Side Leg Lift (Alternating)
- Side Lunge L
- Side Lunge R
- Straight Leg Deadlift (toes in)

Group 3: 8 Minutes (45 On, 15 Off; Two Sets Through)
- Front Leg Raise L
- Front Leg Raise R
- Bridge
- Straight Leg Deadlift (toes out)


Cool Down: 5 Minutes (30 Seconds Each)
- Left Over Right
- Right Over Left
- Quad Stretch L
- Quad Stretch R
- Inside Thigh Stretch L
- Inside Thigh Stretch R
- Cobra
- Butterfly Stretch
- Deep Glute L
- Deep Glute R

Kreuzheben

Teilen

E-Mail

Hinterlassen Sie Ihren Kommentar

Registrieren Sie sich kostenlos und unverbindlich bei Trainingstagebuch.org.

Schon Mitglied? Melden Sie sich an und hinterlassen Sie Ihren Kommentar.