Ganzkörper Workouts

Ganzkörper Workouts

29 Episodes

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Ganzkörper Workouts
  • Full Body SPEED SETS 1 (DE)

    Episode 1

    10 x 10 Sek. Sätze mit 10 Sek. Pausenintervallen

    Warm Up: 2.0 Front Lying Exercises

    Workout Beginnt- 06:12
    Let Me Ups: Latissimus Dorsi, Deltamuskeln, Bizeps, Unterarme, Rückenstrecker, Gesäß, Bauchmuskeln, Hamstrings

    Push Ups: Brust, Schultern, Trizeps, Core, Hüftbeuger, Quadrizep

    Dynamic S...

  • Full Body SPEED SETS 2 (DE)

    Episode 2

    10 x 10 Sek. Sätze mit 10 Sek. Pausenintervallen

    Warm Up: 2.0 Back Lying Exercises

    Workout Beginnt- 07:09
    Chin Ups: Latissimus Dorsi, Bizeps, Unterarme, Brust, Deltamuskeln, Core, Rückenstrecker, Gesäß

    Military Press: Schultern, Trizeps, Core, Hüftbeuger, Quadrizeps

    Iron Mikes: Gesäß, Quadr...

  • Full Body LADDERS 1 (DE)

    Episode 3

    Warm Up Circuit

    Krafttraining Stufenintervalle:
    Wide and Close Grip Pull Ups and Military Presses
    1-legged Box Squats
    Staggered Let Me Ups and Push Ups
    Bulgarian Split Squats

    Cool Down Circuit

  • Full Body LADDERS 2 (DE)

    Episode 4

    Warm Up Circuit

    Strength Training Ladders:
    Staggered Pull Ups and Military Presses
    Bulgarian Split Squats
    Wide/Close Let Me Ups and Push Ups
    1-legged Box Squats

    Cool Down Circuit

  • INTERVAL SETS: Pull Up, Dive Bomber, Iron Mike, Crunch (DE)

    Episode 5

    Crawling Warm Up

    4 Sätze mit 45 Sekunden Arbeit/ 45 Sekunden Pause

    Pull Ups or S Reach
    Dive Bombers
    Iron Mikes or Jump Squats
    Parallel Leg Crunch

    Cool Down- Alternating A Frames

  • INTERVAL SETS (DE): Let Me Ups, Star Jumpers, Push Ups

    Episode 6

    Equipment: Tisch oder Langhantel auf Hüfthöhe, oder Suspension Straps

    Warm Up: Deadlifts's with Starfish Twist

    Tripod Let Me Up (08:55)
    Star Jumper (14:55)
    Starfish Bouncing Push Up (20:08)

    Cool Down: 1-legged RDL's with Starfish Push Ups (25:05)

  • INTERVAL SETS (DE): Push Ups, Let Me Ups, Star Jumpers

    Episode 7

    Side Lying Warm Up

    4 Sätze mit 45 Sekunden Arbeit/ 45 Sekunden Pause

    Push Ups
    Let Me Ups
    Star Jumpers

    Cool Down- Straddle Reach

  • Full Body SUPERSETS 1 (DE)

    Episode 8

    Ganzkörper Workout
    Workout beginnt: 2:45

    Warm Up: Jumping Jacks
    Side Lunge mit Glute Hip Up (beginnt: 2:45)
    Contra Press mit Hitch Hiker (14:00)
    Negative Pull Up mit Single Arm Cuff (25:00)
    Mountain Climber mit Side V-up (35:!5)

    Cool Down: Hip Rolls

    Wie du Klimmzüge zuhause ausführst:
    https:/...

  • Full Body SUPERSETS 2 (DE)

    Episode 9

    Ganzkörperworkout

    Starts at 02:38
    Warm Up: Jumping Jacks

    Cossack Squat (Gewicht optional) mit Hip Circle
    Dynamic Push Up mit T-arm Crawl
    Let Me In mit Y-arm Crawl
    Scorpion Kick mit Windshield Wiper

    Cool Down: Hip Rolls

  • Suspension Trainer Workout 1 (DE)

    Episode 10

    Offset Split Squat
    Straddle Pike
    Pec Fly

  • Suspension Trainer Workout 2 (DE)

    Episode 11

    Lateral Squat
    Lateral Press
    W Roll with Kickout

  • All Ladders with Agility 1 (DE)

    Episode 12

    Equipment: Stabiler Tisch oder Suspension Straps, Stuhl, Klimmzugstange, Kurzhanteln (optional)

    90-Tage Warm Up

    Push Up & Let Me Up (beginnt 10:25)
    Pistol Squats (17:15)

    Agility Complex 1 (22:15)
    Windshield Wipers
    ITB Leg Lifts or (ITB Kickouts)
    Step Up Complex

    Schau dir die Tutorials an ...

  • Full Body Ladder with Agility 2 (DE)

    Episode 13

    Equipment: stabiler Tisch oder Suspension Straps, Stuhl, Klimmzugstange, Langhantel mit Gewicht (optional)

    90-Tage Warm Up

    Chin Up & Military Press (beginnt 05:42)
    Bulgarian Split Squat (16:03)

    Agililät Komplex 2 (24:47)
    Short Kneeling Twist Reach
    Alternating Back Lunge
    Dynamic Squats

    Sch...

  • All Ladders with Agility 3 (DE)

    Episode 14

    Equipment: Stabiler Tisch oder Suspension Straps, Stuhl, Klimmzugstange, Langhantel mit Gewicht und Step Up Plattform (optional)

    90-Tage Warm Up

    Let Me Up & Push Up (05:42)
    Pistol Squat (14:15)
    Chin Up & Military Press (20:40)
    Bulgarian Split Squat (30:55)

    Agilität Komplex 3 (39:53)
    Tripod...

  • All Ladders with Swimmer 1 (DE)

    Episode 15

    Equipment: Klimmzugstange, Stuhl, stabiler Tisch oder Suspension Straps

    Back Lying Isolated Floor Exercises
    Chin Up & Military Press (Beginnt 16:25)
    Pistol Squat (23:45)
    Push Up & Let Me Up (31:50)
    Bulgarian Split Squat (38:15)
    Schwimmer Komplex 1 (48:40):
    - Rehab Pullovers
    - Snow Angels
    - Pelvi...

  • Full Body Ladder with Swimmer 2 (DE)

    Episode 16

    Ausstattung: robuste Tisch oder Suspension Straps, Stuhl, Kurzhanteln und Bank (optional)

    Side Lying Isolated Floor Exercises
    Push Up und Let Me Up Stufenintervall (beginnt 12:35)
    Bulgarian Split Squat Stufenintervall (19:00)
    Schwimmer Komplex 2 (28:50):
    - Prone S Reach
    - Scorpion Kick
    - Dum...

  • Full Body Ladders with Swimmer 3 (DE)

    Episode 17

    Warm Up: Reha Boden Übungen

    Stuffenintervalle (beginnt 16:10)
    Chin Ups & Military Press

    Stuffenintervalle (23:35)
    Pistol Squats

    Mobilität Zirkel (31:35):
    - Rollouts
    - Cross Body Draw
    - Streamline Twist

  • Pistol Squat Ladder with Runner 1 (DE)

    Episode 18

    Equipment: Stuhl oder Bank, leichtes Gewicht (optional)

    Warm Up: Cross Steps with Side Kicks

    Pistol Squat Ladder (12:00)
    Running Complex 1 (17:10)
    - Dive Bombers
    - Hitch Hikers
    - Scorpion Kicks

    Cool Down: Straddle Steps with Table Tops (29:20)

  • Push Pull Ladder with Runner 3 (DE)

    Episode 19

    Warm Up (beginnt 1:47)

    Oberkörper Stuffenintervalle ( 11:55)
    Let Me Ups und Push Ups

    Zirkeltraining (15:40)
    Streamline RDL's
    Back Lunge mit Twist
    T Arm Squat

    Cool Down

  • MIRACLE LOVE (DE)

    Episode 20

    9-Minuten MIRACLE
    Warm Up: High Knee March / Low Knee Run
    3 Runden mit 3 Übungen
    Y Cuffs
    Side Kick
    High Knee Skip or Run

    9-Minuten LOVE
    3 Runden mit 3 Übungen
    DF Glide
    Let Me Ins
    T Arm Squat
    Cool Down: A Frames

  • PICKLE HERO (DE)

    Episode 21

    Dieses Workout nutzt 9-Minute PICKLE als Vorbereitung für 9-Minute HERO.

    Warm Up- High Knee March / Low Knee Run

    3 Runden mit 50/10 Intervallen:
    Parallel Leg Bridge
    Starfish Twist
    Stork Stance

    3 runden mit 60/10 Intervallen:
    Drop Thrust
    Negative Pull Up/ Fast Swimmer
    Cossack Squat

    Cool Do...

  • MONA LISA (DE)

    Episode 22

    Warm Up- High Knee March

    3 Runden mit 3 Übungen. 50s Arbeit/10s Pause.
    MONA
    Parallel Leg Crunch
    Kick Out
    Side Squat

    LISA
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down- Z Stretch, Straddle Stretch, Scorpion Stretch

  • BERRY GIGGLES

    Episode 23

    Warm up- High Knee March

    BERRY
    3 rounds with 3 exercises. 50s on/10s off.
    Straight Leg Crunch
    Double Drop
    Squat Thrust

    GIGGLES
    3 rounds with 3 exercises. 60s on/10s off.
    Squat to Deadlift
    Negative Pull Up/Slow Swimmer
    Burpees

    Cool Down- Isometric Pigeon Stretch

  • FIREFLY LEGEND

    Episode 24

    Warm Up- Jumping Jacks

    FIREFLY
    3 rounds with 3 exercises. 50s on/10s off.
    S-reach
    Starfish Pillar
    Full Saxon Lunge

    LEGEND
    3 rounds with 3 exercises. 60s on/10s off.
    Let Me In
    Starfish Drop
    1-legged Box Squats

    Cool Down- A-Frames