Lanista Workout for big Screens

Oberkörper, freie Gewichte

Day 1

Bench Press, with barbell, wide grip

Bench Press, incline, with dumbbells, wide

Butterfly, with dumbells, on fitball

Pull Ups, hands in, front

Rows, with bench support, dumbbells, single-arm

Reverse butterfly, bentover, with dumbbells

Triceps, barbell, lying on the back

Triceps, with weight plate, standing

Biceps, dumbbell, seated with backrest

Biceps, with curl bar, standing

Mobilisation mit Ball

Day 1

Thoracic Spine Extension, on a Fitball, arms in restraint

Pelvic tilt, on a Fitball

Stretch, latissimus, with fitball, kneeling

On-All-Fours, on a Fitball

On-All-Fours, on a Fitball, raising one leg

Torso rotation, with a Fitfall, in a supine position

Zirkeltraining III

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

Squats, with Kettlebell

Rows, bentover, with 2 dumbbells

Crunches, with extended legs

Split Squats, back leg elevated

Side Plank, arm rotation in fornt of the body, with additional load

Dips, bench

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

Stretching Hüfte und Beine

Day 1

Stretch, adductors, seated against a wall

Stretch, lower back, seated

Stretch, back side of the legs, supine position

Stretch, front thigh, lateral position

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

Stretch, piriformis, in a supine position

Stretch, piriformis, front leg bent, back leg extended

Stretch, hip flexor, in a lunge position and flexed back leg

Stretch, tibialis

Stretch, back side of the legs, against a wall

Stretch, back side of the legs, Leg elevated, Upper body with forward lean

Stretch, gluteal muscles, elevated leg

Stretch, piriformis, leg elevated and turned in

Stretch, hip flexor, with elevated front leg

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

Stretch, calf, on a raised platform

Stretch, adductors, seated

Power Zirkeltraining

Day 1

Push Ups, elevated arms

Crunches, legs on floor

Push Ups, elevated arms feet

Ellbow Plank, in a supine position, legs bent

Split Squats, back leg elevated

Reverse butterfly, bentover, with dumbbells

Hip extension, with feet on a box

Squats, static, against a wall

from extended arm plank in forearm plank, on a box

Mobilisation Schulter, leichtes Kurzprogramm

Day 1

Arm circles, backwards

Reverse butterfly, bent-over, without additional load

Neck Press, barbell, behind-the-neck, standing

Stretch, shoulder, with resistance band, overhead

Stretch, rear shoulder, with a resistance band

Stretch, latissimus, overhead

Stretch, latissimus, with fitball, kneeling

Suspension, 10 min Express

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Roll-Ins, with Suspension, extended arm plank

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

Biceps, with Suspension

Muskulöser Rücken

Day 1

Pull Ups, wide grip, front

Lat Pull, front, close grip, palms facing eachother

Rows, with bench support, dumbbells, single-arm

Reverse butterfly, in face-down position on incline bench, with dumbbells

Backextension, horizontal, weight in front of the chest

Horizontal Pull Ups, with Suspension

Pullovers, cable, bentover

Ganzkörpertraining mit Kurzhanteln

Day 1

Bench Press, incline, with dumbbells, wide

Push Ups

Rows, with bench support, dumbbells, single-arm

Reverse butterfly, bentover, with dumbbells

Squats, with dumbbells next to the body

Step Ups, with dumbbells and leg lift

Biceps, dumbbell, seated with backrest

Triceps, dumbbells, lying on the back

Pelvic rolls, arms with additional resistance

Side Plank, arm rotation in fornt of the body, with additional load

Mobilisation Wirbelsäule

Day 1

On-All-Fours, round spine

Lumbar Spine rotation, supine position, legs bent

Thoracic Spine Extension, on a Fitball, arms in restraint

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

Lunges, with rotation towards the knee

Standing on one leg, doing a horizontal balance, stretching the arms diagonally

Shoulder Girdle rotation, bending forward slightly

Mobilization, shoulder girdle and hip

Mobilization, upper back, with foamroller

Stretch, lower back, seated

Stretch, latissimus, bentover, with resistance

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

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

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

Bauch mit Ball

Day 1

Crunches, on a Fitball

Forearm Plank, on Fitball, back and forth movements

Lateral Bends, on a Fitball

Roll-Ins, in extended arm plank, feet on a Fitball

Crunches, with Fitball elevated

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

Bikini-Fit 3 von 5

Day 1

Walking Lunges, overhead

Push Ups, elevated arms

Sidewalks, resistance band, extended knees, band around ankles

Horizontal Pull Ups, with Suspension

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

External Rotation, with resistance band

Dips, between 2 benches

Triceps, dumbbells, lying on the back

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

Express-Training, Bauch

Day 1

Pelvic rolls, arms with additional resistance

Crunches, diagonal, legs crossed, hands on the temples

Roll-outs, with barbell, from a kneeling position

Side Plank, arm rotation in fornt of the body

Crunches, legs on floor

Forearm Plank, on the floor

Torso rotation, seated, with a medicine ball

Forearm Plank, on Fitball, back and forth movements

Roll-Ins, in extended arm plank, feet on a Fitball

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

2er Split Pull / Push; Oberkörper

Day 1
Day 2

Pull Ups, hands in, front

Rows, cable, close grip, palms facing eachother

Rows, with bench support, dumbbells, single-arm

Lateral Raises, cable, single-arm

Reverse butterfly, in a face-down position on a bench, without additional load

Backextension, on the 45° station

Lateral Bends, at the 45° Station

Biceps, with curl bar, with bicep support, seated

Biceps, dumbbells, seated, alternating simultaneous

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

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

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

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

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

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

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

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

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