Lanista Workout

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

Rücken/ Biceps mit freien Gewichten

Day 1

Lat Pull, front, close grip, palms facing eachother

Rows, bentover, barbell, overgrip

Rows, with bench support, dumbbells, single-arm

Reverse butterfly, bentover, with dumbbells

Biceps, barbell, with bicep support, seated

Biceps, dumbbell, with bicep support on thighs

Beinachsen Training

Day 1

Standing on one leg, on a Balance Trainer, addition to arms

Split Squats, back leg on Jumper

Squats, on 2 Balance Trainer

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

Horizontal balance, dynamic, both arms to the front

Horizontal balance, dynamic, both arms to the front, with additional load

Balance exercise, on 1 unstable surface, with additional task

FIVE_Kurzprogramm

Day 1

FIVE Hip 01

FIVE Hip 02

FIVE Chest

FIVE Glut

FIVE Ischio

FIVE Spagat

FIVE Multi 03

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

Ergänzungstraining zum Laufen, zu Hause

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

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

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

Suspension Training

Day 1

Horizontal Pull Ups, with Suspension

Push-ups, with Suspension

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

Fall-outs, with Suspension

Hip extension, with Suspension, both legs

Roll-Ins, with Suspension, extended arm plank

Reverse butterfly, with Suspension

Biceps, with Suspension

Triceps, with Suspension

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

Mobilisierung Schulter

Day 1

Eigenmobilisation Schulter, Krabbeln an der Wand

Eigenmobilisation Schulter, mit Stab, Flex

Eigenmobilisation Schulter, mit Stab, in Abduktion

Mobilisierung BWS, an Box mit aufgestellten Armen

Scapula Retraktion, am TRX

Walk, mit Kettlebell, Upside Down

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

Büro-Fit

Day 1

Kopf senken und heben

Kopf drehen

Seitneigung Kopf

Schultern heben und senken

BWS aufrichten

Brust öffnen und dehnen

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

Smartzirkel, alle Übungen

Day 1

Smartzirkel - Brustfit

Smartzirkel - Hüftfit

Smartzirkel - Latfit

Smartzirkel - Pofit

Smartzirkel - Spagatfit

Smartzirkel - Wadenfit

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

Abcoaster, diagonal

Bein- und Hüftübungen

Day 1

Squats, barbell behind-the-neck

Squats, single-leg, sideways onto a box

Split Squats, back leg on Jumper

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

Myofascial release, hamstrings, single-leg, with Foamroller

Myofascial release, minor gluteal muscles, with Foamroller

Stretch, back side of the legs, machine

Myofascial release, m.tractus iliotibialis, with Foamroller

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

Mini-Circuits, Intervallprogramm

Day 1

Push Ups, kneeling

Crunches, on a Fitball

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

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

Forearm Plank, on Fitball, back and forth movements

Split Squats

Reverse butterfly, bentover, with dumbbells

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

Hip extension, legs bent, heels on Fitball

Triceps, dumbbells, lying on the back

Neck Press, with dumbbells, seated

Biceps, dumbbells, seated

Arme und 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

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

Biceps, dumbbell, with bicep support on thighs

Triceps, with a curl bar, lying on the back

Triceps, cable, bent-over, standing

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