Lanista Workout

FIVE_Kurzprogramm

Day 1

FIVE Hip 01

FIVE Hip 02

FIVE Chest

FIVE Glut

FIVE Ischio

FIVE Spagat

FIVE Multi 03

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

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

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

Rows, machine, palms facing eachother

Rows, cable, close grip, palms facing eachother

Crunches, machine

Leg Press, machine

Backextension, machine

Rows, machine, palms facing down

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

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

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

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 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

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

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

Smartzirkel, alle Übungen

Day 1

Smartzirkel - Brustfit

Smartzirkel - Hüftfit

Smartzirkel - Latfit

Smartzirkel - Pofit

Smartzirkel - Spagatfit

Smartzirkel - Wadenfit

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

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

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

Dehnzirkel, Essentials

Day 1

Premiumzirkel - Latfit 01

Premiumzirkel - Spagatfit

Premiumzirkel - Hüftfit

Premiumzirkel - Wadenfit

Premiumzirkel - Brustfit

Watt Test Plan

Day 1

Cross-Trainer

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

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

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

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