Lanista Workout

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

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

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

Watt Test Plan

Day 1

Cross-Trainer

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

Gummiband Ganzkörper

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

Mobilisation Schulter

Day 1

Arm Swings, diagonal, upwards

Shoulder Girdle rotation, bending forward slightly

Shoulder rolls, around the head, with additional load

Stretch, latissimus, bentover, with resistance, single-arm

Stretch, rear shoulder, on a bench

Stretch, shoulder, behind the back, with resistance band

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

Standup-Zirkel, alle Übungen

Day 1

Standup-Zirkel Brust-Fit

Standup-Zirkel Hüft-Fit

Standup-Zirkel Lat-Fit

Standup-Zirkel Po-Fit

Standup-Zirkel Waden-Fit

Sprungkraft

Day 1

Squats, barbell behind-the-neck

Dynamic Squats

Jerk

Lunges, with rotation to the open side

Lunges, with rotation towards the knee

Rumpfkräftigung eigenes Körpergewicht

Day 1

Pelvic rolls, arms with additional resistance

Pelvic rolls, seated on a Fitball

Roll-Ins, with Suspension, extended arm plank, alternating

Roll-Ins, with Suspension, extended arm plank, diagonal

Pelvic rolls, in hang position

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, 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

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

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

test99

Day 1

Chest Press, machine, palms down

Lat Pull, machine, front

Deadlift, cable machine

Crunches, cable machine, standing

Backextension, machine

Neck Press, machine

Dips, machine, seated

Lat Pull, front, wide grip, upright seated position

Butterfly, machine

Reverse butterfly, machine

Butterfly, machine, long arms

Lat Pull, machine, front

Arms back, cable

Pull Ups, machine, behind-the-neck

Lateral Raises, machine

Biceps, cable machine

Neck Press, machine

Backextension, machine

Rows, machine, palms facing down

Rows, machine, palms facing eachother

Rows, cable, close grip, palms facing eachother

Crunches, machine

Leg Press, machine

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

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

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

Dehnzirkel, Essentials

Day 1

Premiumzirkel - Latfit 01

Premiumzirkel - Spagatfit

Premiumzirkel - Hüftfit

Premiumzirkel - Wadenfit

Premiumzirkel - Brustfit

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

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