Lanista Workout for big Screens

Funktionelles Stretching

Day 1

Handwalk, extended legs, with hyperextension

Stretch, hip flexor, in lunge position, shoulder to knee

Stretch, piriformis, front leg bent, back leg extended

Stretch, lower back, seated

Stretch, latissimus, bentover, with resistance

Stretch, pectoralis, with resistance

Stretch, latissimus, overhead

Stretch, rear shoulder, on a bench

Stretch, external rotators, lying on the side

Suspension, Komplexe Varianten

Day 1

Horizontal Pull Ups, with Suspension, single arm, with rotation

Push-ups, with Suspension, legs in loops

Front raises, with Suspension

Fall-outs, with Suspension

Horizontal Pull Ups, with Suspension, legs elevated

Roll-Ins, with Suspension, extended arm plank, with extended legs

Torso rotation, with Suspension

Side Plank, Suspension, with adduction

Leg Flexion, Suspension, horizontal hang

Split Squats, with Suspension, back leg elevated

Triceps, with Suspension, single arm

Biceps, with Suspension, single arm

Biceps, with Suspension, single arm, lateral

Mini-Circuits, Intervallprogramm II

Day 1

Push Ups, elevated arms

Split Squats

Side Plank, on the floor, with small see-saw movements

Reverse butterfly, bentover, with dumbbells

Squats, single-leg, lowering onto a bench

Triceps, dumbbells, lying on the back

Crunches, on a Fitball

Hip extension, legs bent, heels on Fitball

Forearm Plank, on Fitball, back and forth movements

Mobilisation Schulter, intensives Kurzprogramm

Day 1

Stretch, shoulder, with resistance band, overhead

Stretch, rear shoulder, on a bench

Stretch, external rotators, lying on the side

Suspension, Rücken

Day 1

Horizontal Pull Ups, with Suspension

Horizontal Pull Ups, with Suspension, single arm, with rotation

Horizontal Pull Ups, with Suspension, with external rotation

Face-Pulls, with Suspension

Reverse butterfly, with Suspension

Horizontal Pull Ups, with Suspension, legs bented

Leg Flexion, Suspension, supine position

Spinal disc relief by hanging in loops

Kettlebell-Grundübungen

Day 1

Squats, with Kettlebell

Push Ups, with Kettlebells, hands leaving the ground

Rows, with Kettlebell, single arm

Deadlift, with Kettlebell

Chest Press, incline, on fitball

Squat and Jerk, with Kettlebell, single-arm

Swings, with Kettlebell

Groove Press, with Kettlebell, single-arm

Triceps, with Kettelbells

Mobilisation unterer Rücken

Day 1

On-All-Fours, round spine

On-All-Fours, hyperextended spine

Pelvic tilt, kneeling, bent-over (bent-forward)

Scorpion, in a supine position

Horizontal balance, dynamic, diagonal extensions

Zirkeltraining IV

Day 1

Squats, with Kettlebells, holding 2 kettlebells in front of the chest

Deadlift, with 2 Kettlebells, Sumo-Technique

Walking Lunges, with Kettlebells, kettlebells next to the body

Forearm Plank, on Fitball, back and forth movements

Pelvic rolls,with resistance band, with resistance

Crunches, with extended legs

Horizontal Pull Ups, overgrip, wide

Push Ups, wide

Dips, between 2 bars, load removal with resistance band

Gummiband Zirkel

Day 1

Lat Pull, with resistance band, standing

Push Ups, resistance band

External Rotation, with resistance band

Pelvic rolls, with resistance band, with armpull

Rows, single-arm, resistance band, in split squat

Reverse butterfly, with resistance band

Arms front and back, in a face-down position, with resistance band

Torso rotation, with resistance band, moving arms front and back, standing

Sidewalks, resistance band, band over-crossed

Tate Press, with resistance band, supine position

HIIT - Gummiband

Day 1

Squats, overhead, with resistance band

Push Ups, resistance band

Arms front and back, in a face-down position, with resistance band

Pelvic rolls,with resistance band, with resistance

External Rotation, with resistance band

Face Pulls, with resistance band

Torso rotation, with resistance band, dynamic

Sidewalks, resistance band, band over-crossed

Bikini-Fit 4 von 5

Day 1

Rope Skipping

Push Ups, elevated arms

Split Squats

Horizontal Pull Ups, overgrip, wide

Crunches, with extended legs

Leap, onto box

Selbstmassage & Stretching

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, shoulder, with Foamroller

Mobilization, upper back, with foamroller

Stretch, latissimus, bentover, with resistance, single-arm

Stretch, latissimus, kneeling, on the floor

Stretch, rear shoulder, on a bench

Stretch, neck, with resistance band

Stretch, shoulder, behind the back, with resistance band

Bauchübungen

Day 1

Leg lifts, machine, with bent legs

Crunches, on the ab bench, with additional load

Pelvic rolls, with additional resistance, lying on the back, with bent legs

Crunches, diagonal, on a Jumper, pulling the diagonal leg in

Side Plank, legs on Jumper, with arm rotation

Crunches, on a Fitball

Roll-Ins, with Suspension, extended arm plank

Forearm Plank, with additional weight, alternating leg raises

Zirkeltraining I

Day 1

Arms up-and-down, against a wall, seated

Hip extension, single-leg, other leg bent

Pelvic rolls, arms with additional resistance

Push Ups, elevated arms

Squats, single-leg, lowering onto a bench

Forearm Plank, knees moving towards ellbows

Side Plank, bottom leg bent, upper leg is working leg

Bikini-Fit 1 von 5

Day 1

Arms up-and-down, against a wall, seated

Push Ups, elevated arms

Split Squats

Crunches, diagonal, legs crossed, hands on the temples

Dips, bench

Hip extension, legs crossed

Stretching, Rücken

Day 1

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, upper back, with Foamroller

Stretch, lower back, seated

Stretch, lower back, with rotation, in a supine position

Spinal disc relief by hanging in loops

Mobilization, shoulder girdle and hip

Stretch, latissimus, bentover, with resistance

Stretch, rear shoulder, on a bench

Stretch, latissimus, overhead

Stretch, shoulder, behind the back, with resistance band

4er Split Women

Bench Press, with barbell, wide grip

Bench Press, incline, with dumbbells, wide

Chest Press, machine, palms down

Butterfly, machine

Neck Press, with dumbbells, seated

Lateral Raises, machine

Face Pulls, cable, standing

Pull Ups, machine, behind-the-neck

Rows, machine, palms facing eachother

Reverse butterfly, machine

Backextension, machine

from extended arm plank in forearm plank

Leg lifts, machine, with bent legs

Walking Lunges, with dumbbells next to the body

Deadlift, with Kettlebell

Leg Press, machine

Leg abduction, machine

Leg adduction, machine

Myofascial release

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, gluteal muscles, with Foamroller

Myofascial release, minor gluteal muscles, with Foamroller

Myofascial release, m.tractus iliotibialis, with Foamroller

Myofascial release, hip-flexor, with Foamroller

Myofascial release, adductor muscles, with Foamroller

Myofascial release, thighs, single-leg, with Foamroller

Myofascial release, foot flexor self-massage, kneeling, with Foamroller

Myofascial release, calf self-massage, with Foamroller

Brust/ Triceps mit freien Gewichten

Day 1

Bench Press, with barbell, wide grip

Bench Press, incline, with dumbbells, wide

Butterfly, cable, from above

Push Ups, between 2 benches

Triceps, with a curl bar, lying on the back

Triceps, cable, bent-over standing, with rope

Dips, between 2 benches

Suspension, Beine u. Hüfte

Day 1

Squats, with Suspension, with load-removal

Leg Flexion, Suspension, supine position

Roll-Ins, with Suspension, extended arm plank, diagonal

Hip extension, with Suspension, horizontal hang

Split Squats, with Suspension, back leg elevated

Leg Flexion, Suspension, horizontal hang

Squats, single-leg, with Suspension, with load-removal

Arme & Schultern

Day 1

Neck Press, with dumbbells, seated, with back support

Front raises, with additional load, standing with the back against a wall

Lateral Raises, dumbbell, standing

Biceps, barbell, standing

Biceps, with curl bar, with bicep support, seated

Biceps, dumbbell, with bicep support on thighs

Triceps, with a curl bar, lying on the back

Triceps, cable, bent-over, standing

Triceps, bent-over, dumbbell

Mini-Circuits, mit Kettlebells

Day 1

Push Ups, with Kettlebells

Crunches, on a Fitball

Squats, with Kettlebell, holding 1 kettlebell in front of the chest

Cervical push and pull, on the stomach, with a wooden staff/stick (broomstick)

Forearm Plank, arms elevated, raising one arm

Split Squats

Reverse butterfly, bentover, with dumbbells

Side Plank, on the floor, with small see-saw movements

Hip extension, heels on the box

Triceps, with Kettelbells

Groove Press, with Kettlebell, single-arm

Biceps, with Kettlebell, with rope

Mobilisation Schulter

Day 1

Arm Swings, diagonal, upwards

Shoulder Girdle rotation, bending forward slightly

Shoulder rolls, around the head, with additional load

Stretch, latissimus, bentover, with resistance, single-arm

Stretch, rear shoulder, on a bench

Stretch, shoulder, behind the back, with resistance band

Suspension, Oberkörper

Day 1

Push-ups, with Suspension

Horizontal Pull Ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Butterfly, with Suspension, from knee

Reverse butterfly, with Suspension

Side Plank, Suspension, with arm rotation

Biceps, with Suspension

Triceps, with Suspension, from knee

Kettlebell-Workout, Fortgeschrittene

Day 1

Swings, with Kettlebell

Turkish Getup, with Kettlebell

Squats, with Kettlebell

Push Ups, with Kettlebells, hands leaving the ground

Cleans, with Kettlebell

Kettlebell Incline Press, Jumper

Squat and Jerk, with Kettlebell, single-arm

Triceps, with Kettelbells

Mobilisation und Hartschaumrolle, unterer Rücken

Day 1

Spinal disc relief by hanging in loops

Myofascial release, Lower Back, legs bent, with Foamroller

On-All-Fours, round spine

On-All-Fours, hyperextended spine

Pelvic tilt, kneeling, bent-over (bent-forward)

Scorpion, in a supine position

Horizontal balance, dynamic, diagonal extensions

Suspension-Training, Basics

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Squats, with Suspension, with load-removal

Leg Flexion, Suspension, supine position

Fall-outs, with Suspension

Biceps, with Suspension

HIIT - Kettlebell

Day 1

Deadlift, with Kettlebell, legs almost in full-extension

Military Press, with Kettlebell

Squats, with Kettlebell, holding 1 kettlebell in front of the chest

Rows, upright, with Kettlebell

Forearm Plank, alternating arm raises

Bikini-Fit 5 von 5

Day 1

Rowing machine

Step ups, from deep position

Side Plank, bottom leg bent, upper leg is working leg

Torso rotation, seated, with a medicine ball

Squat and Jerk, weight in front of the chest

Forearm Plank, on Fitball, back and forth movements

Leap, onto box

Push/Pull Women

Day 1
Day 2

Bench Press, incline, on the Multipress

Butterfly, machine

Triceps, cable, bent-over, standing

Leg Press, machine

Leg abduction, machine

Leg Extension, machine, single-leg

Crunches, on the ab bench, with additional load

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