NAME: Sindy Kausche

STYLE: home workout

GOAL: allg. Muskelaufbau, BauchBeinePo

PHASE: 01 – full body, easy

 

WARM UP

EXERCISE: #1

NAME: Sun Salutation

GOAL: full body, warm up, cardio

REPS: 12 (schnell!)

WEIGHT: Bodyweight 

EXERCISE ↑: #2

NAME: Jumping Jacks

GOAL: full body, warm up, cardio

REPS: 1min

WEIGHT: Bodyweight 

EXERCISE ↑: #3

NAME: High Knees

GOAL: full body, warm up, cardio

REPS: 1min, schnell

WEIGHT: Bodyweight 

EXERCISE ↑: #4

NAME: Lateral Speed Step

GOAL: full body, warm up, cardio

REPS: 1min, schnell

WEIGHT: Bodyweight 

SHOULDER + ARM

EXERCISE ↑: #5

NAME: Front Raise

GOAL: Shoulder

REPS: 3×15

WEIGHT: 2,5kg

INFO: kann mit Übung #11 kombiniert werden

EXERCISE ↑: #6

NAME: Alternating Shoulder Press

GOAL: Shoulder + Arm

REPS: 3×15

WEIGHT: 2,5kg

EXERCISE ↑: #7

NAME: Lateral Raise

GOAL: Shoulder + Arm + Rotation

REPS: 3×15

WEIGHT: 2,5kg

ABDOMINAL

EXERCISE ↑: #8

NAME: Reverse Crunch

GOAL: Abdominal

REPS: 3×15, langsam

WEIGHT: bodyweight

GLUTES & LEGS

EXERCISE ↑: #9

NAME: Box Squad

GOAL: Legs + Glutes

REPS: 3×15, langsam

WEIGHT: bodyweight

EXERCISE ↑: #10

NAME: Lunge

GOAL: Legs + Glutes

REPS: 15 je Seite

WEIGHT: bodyweight

EXERCISE ↑: #11

NAME: Wall Sit

GOAL: Legs

REPS: 1min

WEIGHT: bodyweight

INFO: kann mit Übung #5 kombiniert werden

HIPS

EXERCISE ↑: #12

NAME: Hip Abduction

GOAL: Hip

REPS: 20x je Seite

WEIGHT: bodyweight

INFO: Zehenspitzen zeigen zu jedem Zeitpunkt nach vorne & nicht nach schräg – außen – oben

FINISH

EXERCISE ↑: #13

NAME: Crab 2 Toe

GOAL: functional

REPS: 10x je Seite

WEIGHT: bodyweight

EXERCISE ↑: #14

NAME: Push Up 2 Toe

GOAL: functional

REPS: 10x je Seite

WEIGHT: bodyweight