Lanista Workout

Fit für die Piste #2

Day 1

Squats, on 2 Balance Trainer

Standing on one leg, on a Balance Trainer, free leg moving in and out

Horizontal balance, static, on Jumper

Gluteham raise, Lat Pulldown, only eccentric

Split Squats, back leg elevated

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

Triceps, with Suspension

Skier Side Plank, on the elbows

Treadmill

Beine, gemischte Übungen

Day 1

Split Squats, with dumbbells

Squats, weight in front of the chest

Squats, single-leg, sideways onto a box

Split Squats, front leg on an unstable surface

Leg Flexion, with a Fitball

Leg Flexion, machine, seated

Büro-Fit I; Vielsitzer-Workout

Day 1

BWS aufrichten

Po heben

Ganzkörperdrehung

Beinrückseite aktivieren

Körperstreckung - stehend

Büro-Fit II; Entspannter Nacken

Day 1

BWS aufrichten

Schulter-/ Brustkorbmobilisation

Kopf drehen

Kopf senken und heben

Kopf seitlich neigen

Schultern heben und senken

Oberkörper drehen

Schultern und Arme vor

Bein- und Gesäßtraining, Fortgeschritten

Day 1

Lunges, with rotation towards the knee

Handwalk, extended legs, with hyperextension

Leg Swings, sideways

Deep Squat Position, Arms overhead

Squats, barbell behind-the-neck

Deadlift, with Kettlebell, legs almost in full-extension

Split Squats, back leg on Jumper, with additional weight

Sidewalks, resistance band, extended knees, band around ankles

Hip extension, with Suspension, both legs

Fit ins neue Jahr, Ganzkörperplan

Day 1

Step ups, from deep position

Hip extension, heels on the box

Push Ups, elevated arms

Ellbow Plank, in a supine position, legs bent

Forearm Plank, alternating leg raises

Diagonal Arm and Leg Extension, on all fours

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

Mobilisation Unterkörper

Day 1

Lunges, with rotation towards the knee

Split Squats, side, dynamic

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

Leg Swings, sideways

Bodyweight

Day 1

Crunches, with extended legs

Forearm Plank, knees moving towards ellbows

Side Plank, arm rotation in fornt of the body

Horizontal balance, dynamic, both arms to the front

Hip extension, single-leg, other leg bent

Squats, single-leg

Push Ups, single leg

Lateral Raises, lying on the stomach, with weights

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

Zirkeltraining, eigenes Körpergewicht

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

Oberer Rücken

Day 1

Rows, bentover, barbell, undergrip

Pull Ups, wide grip, front

Military Press, barbell

Reverse butterfly, with resistance band

Ergänzendes Krafttraining zum Spinning

Day 1

Backextension, on the 45° station

Lat Pull, front, close grip, palms facing eachother

Face Pulls, cable, standing

Chest Press, machine, palms down

Dips, machine, with support

Schulter / Triceps

Day 1

Ellbows back and external rotation, with resistance band, standing

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

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

Neck Press, with dumbbells, seated, with back support

Biceps, dumbbell, with bicep support on thighs

Biceps, with curl bar, standing

Biceps, dumbbell, seated with backrest

Speedwork

Day 1

Ladder Drill

Clean

Leap, onto box

Swings, with Kettlebell

Jerk

Mobilisierung und Stretching

Day 1

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

Mobilization, shoulder girdle and hip

Lunges, with rotation towards the knee

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

Stretch, hip flexor, with elevated front leg

Stretch, piriformis, front leg bent, back leg extended

Stretch, lower back, seated

Stretch, latissimus, with fitball, kneeling

Deep Squat Position, Arms overhead

Shoulder Blade Depression, with resistance band, from above

Zirkeltraining leicht

Day 1

Squats, with Kettlebell, on a bench, weight in front of the chest

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

Hip extension, feet on the ground

Arms front and back, in a face-down position, alternating

Leg abduction, in a lateral lying position, leg extended

Crunches, legs on floor

Zirkeltraining schwer

Day 1

Split Squats

Hip extension, legs crossed

Push Ups, elevated arms

Crunches, with elevated feet, hands on the temples

Leg Flexion, on a Fitball, with hips flexed

Forearm Plank, on Fitball, alternating leg lifts

Dips, bench

Kalorienverbrennen-gegen-Lebkuchenpfunde

Day 1

Squats, with arms extended to the front

Dips, machine, with support

Pull Ups, machine, behind-the-neck

Split Squats

Push Ups

Backextension, Back Stabilizer

Upright bike

Ganzkörpertraining Leicht

Day 1

Squats, with Suspension, with load-removal

Horizontal Pull Ups, with Suspension

Push Ups, elevated arms

Pelvic rolls, supine position, bent legs

Lateral Raises, lying on the stomach, with weights

Side Plank, legs bent, with small see-saw movements

Dips, bench

Strandkörper verdient man sich im Winter

Day 1
Day 2

Bench Press, incline, with dumbbells, wide

Butterfly, standing, cable from above, closing on the bottom

Neck Press, with dumbbells, seated

Rows, with bench support, dumbbells, single-arm

Lat Pull, front, wide grip

Biceps, cable, standing

Triceps, cable, bent-over standing, with rope

Cross-Trainer

Ganzkörpertraining Schwer

Day 1

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

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

Horizontal balance, dynamic, both arms to the front

Squats, single-leg, sideways onto a box

Backextension, on a Fitball, moving the arms front and back

Crunches, on a Fitball

Forearm Plank, on Fitball, back and forth movements

Rows, with Kettlebell, single arm

Triceps, dumbbells, lying on the back

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