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10 Wochen Kraftprogramm (schwer)

Full Body LADDERS 1 (DE)

41m
28 comments

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

Up Next in Block 1 - Woche 1

  • 9-Minuten ZEN (DE)
    18:38
    9-Minuten ZEN (DE)

    9-Minuten ZEN (DE)

    Moderat. Ganzkörper.

    Warm Up- Jumping Jacks

    9-minute Zirkel (beginnt 03:22)
    Straight Leg Crunch: Bauchmuskeln, Hüftbeuger, Serratus, Schultern, Quadrizeps, Schienbeinmuskeln
    Deep Squat to Bloomer: Gesäß, Hamstrings, Quadrizeps, Rückenstrecker, Schienbeinmuskeln
    Squat to RDL: Gesäß, Quadrizeps...

  • Full Body SPEED SETS 1 (DE)
    34:41
    Full Body SPEED SETS 1 (DE)

    Full Body SPEED SETS 1 (DE)

    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...

  • 9-Minute FIREFLY (DE)
    15:58
    9-Minute FIREFLY (DE)

    9-Minute FIREFLY (DE)

    Moderat. 9-Minuten Workout.
    Kein Equipment. Ganzkörper.

    Warm Up: Jumping Jacks

    (Beginnt 02:44)
    S-Reach: Schulterrotatoren, Deltamuskeln, Trapezmuskeln, Rückenstrecker, Gesäß, Core, Nacken

    Starfish Pillar: Core, Trizeps, Unterarme, Hüftrotatoren, Hüfte Abdukturen und Adduktoren

    Full Saxon Lung...

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