Lanista Workout

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

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

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

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

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

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 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

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

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

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

Stretch, calf, on a raised platform

Stretch, tibialis

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

Büro-Fit

Day 1

Kopf senken und heben

Kopf drehen

Seitneigung Kopf

Schultern heben und senken

BWS aufrichten

Brust öffnen und dehnen

3er Split Women

Bench Press, incline, on the Multipress

Butterfly, machine

Butterfly, cable, from below

Neck Press, machine

Dips, machine, with support

Triceps, bent-over, seated, cable, over the head

Pull Ups, machine, behind-the-neck

Rows, machine, palms facing down

Reverse butterfly, machine

Backextension, machine

Biceps, barbell, knees slightly bent

Biceps, cable, standing

Split Squats, with Kettlebell, weight in front of the chest

Deadlift, with Kettlebell

Leg abduction, cable, standing

Leg adduction, cable, standing

Crunches, on the ab bench, with additional load

from extended arm plank in forearm plank

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

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

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