Lanista Workout

Kettlebellzirkel

Day 1

Deadlift, with 2 Kettlebells, Sumo-Technique

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

Push Ups

Tabata Ganzkörper-Workout

Day 1

Dips, bench

Squats, overhead, on a bench, without additional load

Push Ups

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

Forearm Plank, knees moving towards ellbows

Lunges, with rotation to the open side

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

Beweglichkeit Sprunggelenk

Day 1

Myofascial release, minor gluteal muscles, with Foamroller

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

Myofascial release, calf self-massage, with Foamroller

Mobilization, ankle, in front of a wall

Stretch, calf, on a raised platform

Stretch, tibialis

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

To The LIMIT

Day 1

Leg lifts, in a face-down position

Hip extension, heels on the box

Calf-raises, standing on a platform

Push Ups, narrow

Squats, with arms extended to the front

Leap, horizontally from standing position

Stretch, back side of the legs, supine position

Training mit dem eigenen Körpergewicht

Day 1

Squats, single-leg, sideways onto a box

Split Squats, back leg elevated

Hip extension, single-leg, elevated foot

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

Pelvic rolls, arms with additional resistance

Forearm Plank, arms elevated, raising one arm

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

Push Ups, kneeling

Dips, between 2 benches

Bauch Express Workout

Day 1

Pelvic rolls, arms with additional resistance

Crunches, diagonal, legs crossed, hands on the temples

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

Crunches, Bicycle

Forearm Plank, raising arms and legs diagonally

Mobilisation Wirbelsäule

Day 1

On-All-Fours, round spine

Lumbar Spine rotation, supine position, legs bent

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

On-All-Fours, round spine

Ganzkörperworkout mit dem Gummiband

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

Ergänzungstraining zum Laufen für Zuhause

Day 1

Balance exercise, on 1 unstable surface, single-leg

Horizontal balance, dynamic 45°

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

Push Ups, elevated arms

Squats, single-leg, sideways onto a box

Hip extension, with heels on the floor

Lower Back, in face-down position, raising the arms and legs simultaneously

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

Stretch, hip flexor, in a lunge position

Stretch, piriformis, seated with arm support and bent leg

Myofascial release, calf self-massage, with Foamroller

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

Myofascial release, adductor muscles, with Foamroller

Myofascial release, gluteal muscles, with Foamroller

Myofascial release, hip-flexor, with Foamroller

Myofascial release, hamstrings, single-leg, with Foamroller

Myofascial release, thighs, single-leg, with Foamroller

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

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