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10 Wochen Kraftprogramm (schwer)

Full Body SPEED SETS 2 (DE)

38m
33 comments

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, Quadrizeps, Hamstrings, Waden, Schienbeinmuskeln Rückenstrecker, Core

Jack Knives: Bauchmuskeln, schräge Bauchmuskeln, Serratus, Hüftbeuger, Schienbeinmuskeln, Schultern, Nacken, mittlere Rücken, Quadrizeps

High Knee Skip: Waden, Hüftbeuger, Hamstrings, Quadrizeps, Gesäß, Bauchmuskeln, Rückenstrecker, Schultern, Nacken

Cool Down: 2.0 Side Lying Exercises

Wie du Klimmzüge zuhause ausführst:
https://marklauren.com/blog/tutorials/pull-ups/

Up Next in Woche 4

  • POPTOP Level 3 (DE)
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    POPTOP Level 3 (DE)

    POPTOP Level 3 (DE)

    Warm Up: Jumping Jacks

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Bent Leg Crunch
    Kickout to Table Top
    T-arm Squats/Weighted Squats

    Cool Down: Isometric Pigeon Stretch

  • 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)

    Warm Up: Low Knee March

    3 Runden mit 3 Übungen. 60s Arbeit/10s Pause.
    Rehab Pull Overs
    Snow Angels
    Pelvic Tilt

    Cool Down: Hip Rolls

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