Home Workout - Trainingsplan
1. Workout: Rücken, Core
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Rücken |
Flys mit Band
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 2. | Rücken |
Rudern - Kurzhantel
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Bauchmuskel |
Sit-Ups
Geplant 4 Sätze mit: //// WH |
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| 4. | Rücken |
Standwaage
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Ganzkörper |
Kettleball Swing
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 6. | Bauchmuskel |
Crunch mit überkreuzten Beinen
Geplant 4 Sätze mit: //// WH |
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| 7. | Bauchmuskel |
Russian Twist - Russische Drehung
Geplant 4 Sätze mit: //// WH |
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| 8. | Rücken |
Hyperextensions
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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2. Workout: Beine, Po ????
| Muskelgruppe | Übung | 1. Satz | 2. Satz | 3. Satz | 4. Satz | 5. Satz | |
|---|---|---|---|---|---|---|---|
| 1. | Beinmuskel |
Kniebeugen, ohne Gewicht
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 2. | Beinmuskel |
Ausfallschritt, ohne Gewichte
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 3. | Beinmuskel |
Kicks an der Wand
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 4. | Beinmuskel |
Pulse Squats
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 5. | Beinmuskel |
Hip Thrust einbeinig
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 6. | Beinmuskel |
Kicks back
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 7. | Beinmuskel |
Squats + Lunges
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 8. | Beinmuskel |
Sumo Squats
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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| 9. | Beinmuskel |
Sitting Squats
Geplant 4 Sätze mit: 12/12/12/12/ WH |
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3. Workout: Brust, Arme
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