Lanista Workout

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

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

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

Suspension, Rücken

Day 1

Horizontal Pull Ups, with Suspension

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

Horizontal Pull Ups, with Suspension, with external rotation

Face-Pulls, with Suspension

Reverse butterfly, with Suspension

Horizontal Pull Ups, with Suspension, legs bented

Leg Flexion, Suspension, supine position

Spinal disc relief by hanging in loops

Express-Training, Bauch

Day 1

Pelvic rolls, arms with additional resistance

Crunches, diagonal, legs crossed, hands on the temples

Roll-outs, with barbell, from a kneeling position

Side Plank, arm rotation in fornt of the body

Crunches, legs on floor

Forearm Plank, on the floor

Torso rotation, seated, with a medicine ball

Forearm Plank, on Fitball, back and forth movements

Roll-Ins, in extended arm plank, feet on a Fitball

Arme & 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

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

Zirkeltraining IV

Day 1

Squats, with Kettlebells, holding 2 kettlebells in front of the chest

Deadlift, with 2 Kettlebells, Sumo-Technique

Walking Lunges, with Kettlebells, kettlebells next to the body

Forearm Plank, on Fitball, back and forth movements

Pelvic rolls,with resistance band, with resistance

Crunches, with extended legs

Horizontal Pull Ups, overgrip, wide

Push Ups, wide

Dips, between 2 bars, load removal with resistance band

Brust/ Triceps mit freien Gewichten

Day 1

Bench Press, with barbell, wide grip

Bench Press, incline, with dumbbells, wide

Butterfly, cable, from above

Push Ups, between 2 benches

Triceps, with a curl bar, lying on the back

Triceps, cable, bent-over standing, with rope

Dips, between 2 benches

Selbstmassage & Stretching

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, shoulder, with Foamroller

Mobilization, upper back, with foamroller

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

Stretch, latissimus, kneeling, on the floor

Stretch, rear shoulder, on a bench

Stretch, neck, with resistance band

Stretch, shoulder, behind the back, with resistance band

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

Myofascial release

Day 1

Myofascial release, upper back, with Foamroller

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, gluteal muscles, with Foamroller

Myofascial release, minor gluteal muscles, with Foamroller

Myofascial release, m.tractus iliotibialis, with Foamroller

Myofascial release, hip-flexor, with Foamroller

Myofascial release, adductor muscles, with Foamroller

Myofascial release, thighs, single-leg, with Foamroller

Myofascial release, foot flexor self-massage, kneeling, with Foamroller

Myofascial release, calf self-massage, with Foamroller

Mobilisation Schulter, intensives Kurzprogramm

Day 1

Stretch, shoulder, with resistance band, overhead

Stretch, rear shoulder, on a bench

Stretch, external rotators, lying on the side

Stretching, Rücken

Day 1

Myofascial release, Lower Back, legs bent, with Foamroller

Myofascial release, upper back, with Foamroller

Stretch, lower back, seated

Stretch, lower back, with rotation, in a supine position

Spinal disc relief by hanging in loops

Mobilization, shoulder girdle and hip

Stretch, latissimus, bentover, with resistance

Stretch, rear shoulder, on a bench

Stretch, latissimus, overhead

Stretch, shoulder, behind the back, with resistance band

Mini-Circuits, mit Kettlebells

Day 1

Push Ups, with Kettlebells

Crunches, on a Fitball

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

Cervical push and pull, on the stomach, with a wooden staff/stick (broomstick)

Forearm Plank, arms elevated, raising one arm

Split Squats

Reverse butterfly, bentover, with dumbbells

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

Hip extension, heels on the box

Triceps, with Kettelbells

Groove Press, with Kettlebell, single-arm

Biceps, with Kettlebell, with rope

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

Mobilisation unterer Rücken

Day 1

On-All-Fours, round spine

On-All-Fours, hyperextended spine

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

Scorpion, in a supine position

Horizontal balance, dynamic, diagonal extensions

Suspension, Beine u. Hüfte

Day 1

Squats, with Suspension, with load-removal

Leg Flexion, Suspension, supine position

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

Hip extension, with Suspension, horizontal hang

Split Squats, with Suspension, back leg elevated

Leg Flexion, Suspension, horizontal hang

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

Kettlebell-Workout, Fortgeschrittene

Day 1

Swings, with Kettlebell

Turkish Getup, with Kettlebell

Squats, with Kettlebell

Push Ups, with Kettlebells, hands leaving the ground

Cleans, with Kettlebell

Kettlebell Incline Press, Jumper

Squat and Jerk, with Kettlebell, single-arm

Triceps, with Kettelbells

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

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