Online Fitness – kostenlos – jeden Tag ein Kurs

(Trainingsplan für zuhause, Training Core at home, Training ohne Geräte online)

aka Online Fitness Workout

Da sich unsere online Fitness Kurse einer grossen Beliebtheit erfreuen und Übungen für Rücken und Bauchtraining super ohne Geräte machen lassen, machen wir jeden Tag ein Kurs-Video zum nachmachen. Es gibt einen Mix aus Cardio-Übungen, Krafttraining und Geschicklichkeit – wir achten auf ausgewogenes Ganzkörper-Training. Fit die Krise überstehen!

Also weiter: Icke goes online Fitness

Online live oder am Video Fitness zu betreiben entdecken immer mehr Menschen – nicht nur unsere Mitglieder. Rücken trainieren vor dem Bildschirm? Konnten wir uns uns vor ein paar Wochen auch noch schwer vorstellen! Mittlerweile bekommen wir immer mehr positives Feedback auch zu den Ergebnissen. Unsere online Fitness Videos machen wirklich stark und ausdauernd. Wer also Lust hat zu schwitzen, wie im Fitnessstudio – nur eben online – der macht einfach mit: kostenlos.

online home workouts – live

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Home Workout Inhalt

Warm-up

8x 20/10
shoulder taps
top half squats

plank to push up
bottom half squats

down&up
air squats

Metcon

for 40min @moderate pace

20 sit ups
20 superman halo
10-30sec hs hold
20 cossack squats
20 wide lunges
30-60sec reverse plank hold

Warm-up

2x
40sec each

air squat
cat/cow

duck walk
samson stretch

walk out
wall facing handstand

Metcon

4x
20sec towel hamstring curl hold left
40sec single leg romanian dl left @(30X0)
20sec rest
20sec towel hamstring curl hold right
40sec single leg romanian dl right @(30X0)
20sec rest

5x
20sec each
bottom half squats
top half squats
squats
rest

4x
20sec towel deadlift hold
60sec db/rucksack romanian dl @(30X0)
40sec rest

5x
20sec each
bottom half squats
top half squats
squats
rest

Mobility

ido portal squat routine

https://youtu.be/lbozu0DPcYI

Warm-up

1min each
plank on hands
shoulder taps
down&up
air squats
sit in bottom of squat
cossack squat

Basic Strength

for 8min
rucksack/db windmill @(40X0)
*change side every 5reps

4x 30sec
plank to push up
rest
alternating renegade row
rest

2x 30sec
hollow rock
tuck up
1min rest

2x 30sec
Y’s
T’s
I’s
1min rest

4x
1min work, 1min rest
1 squat jump
2 alternating jumping lunges

Warm-up

2x40sec each
jumping jacks
db/thingy pull through
up&down
hollow rock
Y-Squat

Basic Strength

2x

2x60sec each
skater jumps
weighted cossack squat
*after 2 rounds = 1min rest
*x2sets

2x30sec each
jumping jacks
shrimp squat left @(40×0)
shrimp squat right @(40×0)
*after 2 rounds = 1min rest
*x2sets

4x30sec each
alternating hollow rock to pistol
superman hold
rest

Warm-up

for 8min
40 jumping jacks
16 lunges
8 Y-squats

Metcon

in teams of 2
*one works one round, one rests

amrap 40
20 mountain climber
10 pike press
5 burpees

Warm-up

for 8min
14 db/rucksack reach through
7 down & up
14 lunges
7 down & up

for 6min
rucksack/db windmill @(40X0)
*change side every 5reps

Core
3x
60sec plank
30sec side plank each side

4x
gymnastic swim

Metcon

amrap 20
5 burpees
10 push ups
15 squats

Online Fitness Training für Zuhause

Warm-up

8x20sec each

hold snatch pos 1
snatch grip press behind neck

hip muscle snatch
zots press

power snatch from pos 3
overhead squat

Metcon
5x2min work/1min rest
6 burpees
12 swiffer ohs

5x2min work/1min rest
6 hr push ups
6 v-ups

5x2min work/1min rest
60 split jumping jacks
remaining time: hs hold against wall

Warm-up

8x 20/10
burpees
air squats

superman hold
hollow hold

Metcon
work for 45min @moderate pace
30 jump + double tap
10 down & up
1 star jump each leg
1min plank hold
30sec side plank each side
30 jumping jacks
3 wall walks
5 Y-squats each leg
1 rounds gymnastic swim

Online Fitness – Dein tägliches Fitness Training online

Warm-up

e6sec x30
1 burpee

2x 30sec each
duck walk
cat/cow

walk out
wall facing hs hold

40sec each
umgruppieren mit besenstiel
front squats

hip muscle clean
strict press

hip muscle squat clean
front zots press

Metcon

6x 3min work, 1min rest

I.
3 wall walks
9 pike press
27 jump + double tap

II.
3 burpee tuck jumps
9 db/rucksack snatch
27 jump + double tap

Mobility
1-2min hold each position
couch stretch
pidgeon stretch
trunk rotation stretch
pancake stretch