Dienstag, 26. April 2022

Erstes leichtes Workout nach dem Flederschnief



Warmup

50 Knees to elbows, alternating
20 Ausfallschritte, 10 übers Knie
20 Ausfallschritte mit Rota
12 Kniebeuge in Streckschlingendehung
10 Hüftrota
10 Schulterrota vo, zu

Workout

5x

5 push ups, vorgelagert
12 Club-Swings
8 Club-Squats, 4r/4l
8 Gada 360s l
8 Gade 360s r
3 Club inside circles r, l
3 Club outside circles r,l
1 schöner chin up
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Laufen Kettlebell Luta Livre Calisthenics TLC Circuit Grappling push-ups Kniebeugen Bouldern Teutonic Lifting Club squats abs Kraft Hypertrophie GKP Grundlagen Kraft Super Routine CrossFit Rushfit Bankdrücken Dips Schattenboxen Creatin BAS Joggen core Sprints Swings Blücherpark Fitalo Glutenfrei deadlifts GSP Power Clean Gada Widerstandsbänder chimpanzodrome Klimmzüge Paleo 300 Kraftplan OHS Fahrrad Franzi Otto-Maigler-See chinups lat-pulls Burpees KB-Swings Klettern Pullups Sandsack Wald Clean Kettlebell-Komplex muscle-up 5x5 Benchpress Lunges Power Clean Press TGU tapout Ausfallschritte Dehnen Fitness Presses Recovery Thruster biceps-curls Bent-over rows Garten OH-Presses boxen KB-Snatch Stuntwerk Yoga bench-dips chin-ups functional fitness l-hold pull-ups BJJ Bulgarian Bag Cindy Club Floor-Presses Front Squat Ground to Overhead Kettlebell-Juggling Reck Ringe jump rope shrugs stretching Big Five 55 Ernährung Hit B Juggernaut Mobility Schleudern Situps Tischtennis bent-over-row bodyweight clubbells goblet-squat Bewegung Breathing Ladder Chipper DDD Explosive Powertraining Federball Fran Grace Jiu Jitsu Kettlebell-snatch Keule Komplex Lever Mountain Climbers Pistol Planke Power Curls Press Push-presses Slashers-to-Halo Sprünge Tag 1 Tag 10 Tag 11 Tag 12 Tag 13 Tag 14 Tag 16 Tag 17 Tag 18 Tag 2 Tag 3 Tag 4 Tag 5 Tag 6 Tag 7 Tag 8 Tag 9 Trainingsplan Windmill Zirkel bent-press cardio good-mornings l-sit ring-push-up step-ups volume 1-10 360 3x15 3x3 AMRAP Achillessehne Ameri-Do-Te Antwoord Arnie BMM Barfußschuhe Bewegungsschule Box-jumps Boxjumps Brain Brain after 20 Minute Walk Bulgarian Squats Campus Eddie Bravo F4 FMS Fantasic Four Gator Gehirn Gene Lebell Grip Hammer Henry Rollins Hero WOD Hindu-push-ups Hit A Judo Keenan Keulen Klappmesser Kraftausdauer Kreuzhang Köln Low Carb MMA Mace Man-maker Maximalkraft März Nesin Parallettes Park Pendel Plyo-jumps Plyosprünge Power Snatch Pukie RNC Rascals Rear Naked Choke Rest Rope Whips Rubber Guard Rudern Russian Twists Side-Press Slinging Slingtrainer Slow Carb Sots-Press Spazieren Strength Strongmen Stärke Switch-Pulls Tag 15 Tag 19 Tag 21 Tag 23 Tim Ferris Tire-Flips Traininsplan Trimm-Dich Turkish-Get-Ups V-Ups WOD Warm-Up Zeit arm haulers baender bridges cindy-prep crunches curl-press death by gewichtsweste halos kushti curls planche through romanian deadlift rows straight arm press out subbattle submission wrestling