Lanista Workout

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

Beweglichkeit Sprunggelenk

Day 1

Myofascial release, minor gluteal muscles

Myofascial release, foot flexor self-massage, kneeling on a roll

Myofascial release, calf self-massage

Mobilization, ankle, in front of a wall

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

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

Plan mit eigenen Inhalten

Day 1

X3

Abcoaster, straight

Arm abduction, cable

Step ups, with barbell

Beweglichkeit Sprunggelenk

Day 1

Myofascial release, minor gluteal muscles

Myofascial release, foot flexor self-massage, kneeling on a roll

Myofascial release, calf self-massage

Mobilization, ankle, in front of a wall

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

Büro-Fit

Day 1

Kopf senken und heben

Kopf drehen

Seitneigung Kopf

Schultern heben und senken

BWS aufrichten

Brust öffnen und dehnen

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

Suspension-Training, Basics

Day 1

Recumbent bike

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

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

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

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

Arms front and back, lying on the stomach

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

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

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

Myofascial release, minor gluteal muscles

Stretch, back side of the legs, machine

Myofascial release, tractus iliotibialis

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 5 von 5

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

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

Bikini-Fit 2 von 5

Day 1

Reverse butterfly, bentover, with dumbbells, with external rotation

Lat Pull, bentover, with resistance band

Squats, single-leg, sideways onto a box

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

Forearm Plank, knees moving towards ellbows

Triceps, dumbbell, behind the head, seated

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

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

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