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10 Wochen Kraftprogramm (schwer)

9-Minute POPTOP (DE)

18m
8 comments

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

Warm Up: Jumping Jacks

Bent Leg Crunch: Bauchmuskeln, Hüftbeuger, Serratus, Schultern, Hüftrotatoren, Gesäß, Quadrizeps, Schienbeinmuskeln
Kickout to Table Top: Gesäß, Quadrizeps, Hamstrings, Schienbeinmuskeln, schräge Bauchmuskeln, Bauchmuskeln, Schultern, Brust, Trizeps, Unterarme, Rückenstrecker, Nacken
T-arm Squats/Weighted Squats: Gesäß, Quadrizeps, Hamstrings, Waden, Rückenstrecker, Schultern, Schienbeinmuskeln

Cool Down: Isometric Pigeon Stretch

Up Next in Woche 4

  • Full Body LADDERS 2 (DE)
    41:38
    Full Body LADDERS 2 (DE)

    Full Body LADDERS 2 (DE)

    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

  • Schwimmer Zirkel 1 (DE)
    22:47
    Schwimmer Zirkel 1 (DE)

    Schwimmer Zirkel 1 (DE)

    Einfach. Mobilität Training für Hüften, Wirbelsäule, und Schultern.

    Warm Up: Low Knee March

    1 Komplex mit 3 Übungen

    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

    Cool Down: Hip Rolls

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