Ganzkörper Workouts
29 Episodes
Verwende das Dropdown-Menü unten, um alle Ganzkörper-Krafttrainings-Workouts zu finden.
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34:41Episode 1
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, HamstringsPush Ups: Brust, Schultern, Trizeps, Core, Hüftbeuger, Quadrizep
Dynamic S...
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38:23Episode 2
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, GesäßMilitary Press: Schultern, Trizeps, Core, Hüftbeuger, Quadrizeps
Iron Mikes: Gesäß, Quadr...
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41:08Episode 3
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 SquatsCool Down Circuit
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41:38Episode 4
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 SquatsCool Down Circuit
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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 CrunchCool Down- Alternating A Frames
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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)
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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 JumpersCool Down- Straddle Reach
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45:35Episode 8
Full Body SUPERSETS 1 (DE)
Episode 8
Ganzkörper Workout
Workout beginnt: 2:45Warm 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:
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46:02Episode 9
Full Body SUPERSETS 2 (DE)
Episode 9
Ganzkörperworkout
Starts at 02:38
Warm Up: Jumping JacksCossack Squat (Gewicht optional) mit Hip Circle
Dynamic Push Up mit T-arm Crawl
Let Me In mit Y-arm Crawl
Scorpion Kick mit Windshield WiperCool Down: Hip Rolls
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15:51Episode 10
Suspension Trainer Workout 1 (DE)
Episode 10
Offset Split Squat
Straddle Pike
Pec Fly -
14:46Episode 11
Suspension Trainer Workout 2 (DE)
Episode 11
Lateral Squat
Lateral Press
W Roll with Kickout -
36:02Episode 12
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 ComplexSchau dir die Tutorials an ...
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40:16Episode 13
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 SquatsSch...
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51:48Episode 14
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... -
58:51Episode 15
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... -
43:43Episode 16
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... -
46:28Episode 17
Full Body Ladders with Swimmer 3 (DE)
Episode 17
Warm Up: Reha Boden Übungen
Stuffenintervalle (beginnt 16:10)
Chin Ups & Military PressStuffenintervalle (23:35)
Pistol SquatsMobilität Zirkel (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist -
38:58Episode 18
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 KicksCool Down: Straddle Steps with Table Tops (29:20)
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38:11Episode 19
Push Pull Ladder with Runner 3 (DE)
Episode 19
Warm Up (beginnt 1:47)
Oberkörper Stuffenintervalle ( 11:55)
Let Me Ups und Push UpsZirkeltraining (15:40)
Streamline RDL's
Back Lunge mit Twist
T Arm SquatCool Down
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29:06Episode 20
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 Run9-Minuten LOVE
3 Runden mit 3 Übungen
DF Glide
Let Me Ins
T Arm Squat
Cool Down: A Frames -
29:24Episode 21
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 Stance3 runden mit 60/10 Intervallen:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack SquatCool Do...
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29:35Episode 22
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 SquatLISA
Dive Bombers
Let Me Ups
Streamline RDLCool Down- Z Stretch, Straddle Stretch, Scorpion Stretch
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31:41Episode 23
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 ThrustGIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
BurpeesCool Down- Isometric Pigeon Stretch
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30:17Episode 24
FIREFLY LEGEND
Episode 24
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon LungeLEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box SquatsCool Down- A-Frames