Online Workout für zuhause

(Core Training, Functional Movements, Rückenübungen, HIIT, Core Training)

aka online home workout

Wir möchten natürlich das Ihr trotz und insbesondere während der Corona-Times fit bleibt.

Daher gibts in Zukunft jeden Tag ein feines Bodyweight WOD workout für zuhause für Euch. Immer hier auf der Seite. Hygienisch und ohne Gefahr sich zu infizieren. Außer mit Viren und Trojanern. Aber die legen nur Euren PC und nicht Eure Oma lahm.

Also: ab sofort Icke goes home workout

Für zum Zuhause machen, während man in Quarantäne ist. Oder im Park mit Freunden (aber schön 2 m Sicherheitsabstand) oder sonst halt irgendwie und wo es geht.

Das WOD bitte nur machen, wenn Ihr gesund und fit seid, aber das versteht sich ja von selbst. Wer Corona hat, muss leider aussetzen. Corona zu haben ist quasi der schwarze Peter (ist das noch politisch korrekt?).

Wer also Inspiration braucht für das workout für zuhause – Bauch Beine Po Übungen kostenlos, Rücken trainieren zuhause oder einfach einen Zuhause Trainingsplan ist hier genau richtig:

online home workouts – live

Sportklamotten an?

Home Workout Inhalt

Warm-up

2x 1min each
burpees
skater jumps

Metcon

2x rounds of

3x 40sec work, 20sec rest
I. rucksack front squat
II. bent over rucksack row (two hands)
III. rucksack press (two hands)

3x 40sec work, 20sec rest
I. high knees
II. burpees
III. rucksack thruster (two hands)

Core
4x gymnastic swim

4x 30sec each
lying windshield wiper
toes to regal

Warm-up

1min each
air squat
scapula push up
cossack squat
shoulder taps
single leg bridge ups (30/30)
plank to push up

Basic Strength
8 rounds
10sec work, 20sec rest
iso towel hamstring curl

4 rounds
60sec work, 60sec rest
old man walk – weighted if possible

8 rounds
10sec work, 20sec rest
iso towel biceps curl

3 rounds
20sec each
db/rucksack south-north pulls

3 rounds
30sec each, 60sec rest between rounds
straddle hollow hold
flutter kicks
dead bug

3 rounds
20sec each, 60sec rest between rounds
superman swiffer hold
superman swiffer press
superman swiffer side bent

Warm-up

8×30/10 sconds work/rest

shoulder taps
burpee no push up to squat

Metcon
in teams of 2
U go, I go

00:00-15:00
1 wall walk
2 squat jumps
3 burpees

15:00-30:00
4 walk out
5 down&up
6 jumping lunges

30:00-45:00
7 plank to push up
8 diagonal mountain climber
9 jump & double tap

Warm-up

2x 1min each
lunges (step back)
plank to push up
cossack squats
shoulder tap
single leg star jumps (30sec each side)

Basic Strength

5x20sec each
air squat
bottom half gakk squat
– rest –

3x20sec each
diamond push ups
bottom half push ups
– rest – 

5x20sec each
iso towel pull
romanian kartoffelsack dl
– rest –

3x20sec each
wide push ups
top half push ups
rest

5x20sec each
air squat
bottom half gakk squat
rest

3x20sec each
push ups
rest
Core
3x 30sec each
lying windshield wipers
toes to regal

Warm-up
1min each
hip muscle snatch
muscle snatch from 3
muscle snatch from 2
muscle snatch from 1
snatch balance

Metcon
death by
I. 1 burpee + 2 jumping lunges
II. 2 burpees + 4 jumping lunges
II. 3 burpees + 6 jumping lunges
…

Basic Strength
3x
30sec wall facing hs hold
30sec hollow hold
*1min rest between rounds

3x
30sec pike press
30sec walk out
*1min rest between rounds

3x
1min plank
30sec side plank

Warm-up

3×30 sec each

high knees
burpee
skater jumps
burpee

Core

3x 30 sec each

hollow rocks
sit ups

3x gymnastic swim

Metcon

amrap 16
20 toes to regal
9 burpee
20 cossack squats
9 burpee

-no rest-

amrap 16
20 sit ups
9 burpee
20 squat jumps
9 burpee

Warm-up

1min each
split squat (30sec each side)
split press (30sec each side)
step to split and recover w/ broomstick overhead
split jerk w/ 3sec pause in dip
split jerk

Metcon
Metcon (No Measure)

3 rounds
40sec each
jump and double tap
pike press
burpees

2min rest

40sec each
step ups
air squats
jumping lunges

2min rest

40sec each
high knees
kick up to handstand
sit ups

2min rest

Warm-up
8×20/10
russian twist
superman twist

jumping jacks
burpees

3x20sec each
Y’s
T’s
I’s

Metcon
4 rounds for time
50 air squats
40 sit ups
30 hand release push ups
20 burpee tuck jumps

Warm-up

for 4min
4 burpees
6 plank to push up
8 scapula push ups

for 4min
4 burpees
6 squats
8 lunges

Basic Strength
8 rounds
60sec work, 60sec rest
6-10 tempo squats @(40X0)
+ remaining time squat jumps

8 rounds
60sec work, 60sec rest
4-6 tempo push ups @(40X0)
+ remaining time push ups

3 rounds
20sec each, 60sec rest between rounds
pike compressions
v-ups
hollow rocks

3 rounds
20sec each, 60sec rest between rounds
superman swiffer hold
superman swiffer pulse
superman swiffer press

Warm-up
for 6min
3 down & up
6 mountain climber
9 down & up
12 jumping jacks

Metcon
in teams of 2
U go, I go
00:00-10:00
10 step ups
20 shoulder taps

10:00-20:00
10 burpees
20 air squats

20:00-30:00
10 sit ups
20 jumping jacks

30:00-40:00
10 burpees
20 air squats

Warm-up

2x
1min each
down & up
Y-Squat each leg
skater jumps

Skill
Pistols

balance

3x 30sec each leg
hop – hop – balance

3x 30sec each leg
one legged throw & catch

3x30sec each leg
hollow to pistol

Metcon
6x5min work, 1min rest
I. 40 burpees + max wall sit
II. 80 air squat + max superman hold

Warm-up

1min each
split squat w/ swiffer overhead 30sec each side
split press 30sec each side
jump in split pos w/ swiffer overhead 30sec each side
split jerk 1min each side

Skill
handstand

A. Beweglichkeitstest von Tag 1 (31.03.2020)
(Setze dich mit deinem Rücken dicht an eine Wand und stelle die Füße auf. Nun sollten deine Lendenwirbelsäule, dein oberer Rücken und dein Hinterkopf die Wand berühren. Strecke deine Arme schulterbreit nach vorn und versuche sie so weit wie möglich in eine Überkopfposition zu bringen. Deine Lendenwirbelsäule darf sich dabei nicht von der Wand lösen. Berühren entweder deine Fingerspitzen oder sogar die Arme und die Handrücken die Wand, hast du eine gute bis sehr gute Überkopfbeweglichkeit.)

B. Schwingen in den Handstand (an die Wand) x5-10 gute Versuche
*möglichst sanft oder gar nicht die Wand zu berühren
*falls das noch nicht so klappt, ca. 5min üben
+
C. Schwingen in den Handstand + Füße lösen x3-6 min üben
+
D. Front Body Line Hold x2 min, split as needed, quality position!

Basic Strength

2x

4x 20sec each
I. tempo push up (40X0)
II. superman hold
III. rest

4x 20sec each
I. tempo dips between chairs (40X0)
II. superman halo
III. rest

Core
3x
10 lying windshield wiper
20 toe to regal
30 flutter kicks
*rest as needed

Warm-up

3x 30sec each
high knees
burpees

Core
3x 30sec each
hollow rocks
sit ups

3x 30sec each
superman hold
superman halo

Metcon

4 rounds
1min each
I. high knees
II. burpees
III. wall sit
IV. rest

4 rounds
1min each
I. skater jumps
II. burpees
III. wall sit
IV. rest

Warm-up

8×20/10 seconds work / rest
jump and tap
walk out

jump an double tap
dolphin plank

Skill
handstand

A. Fußwechsel im Handstand (dynamisch) x6-20, x3-5 Sätze
+
B. Wall Facing Handstand Hold x1min, x1 Satz
+
C1 Overhead Hold x45s, rest 15s
C2 Hollow Hold x45s, rest 15s
C3 Gymnastic Swim x60s, rest 1min
x3 rounds

Metcon
Metcon (AMRAP – Reps)
amrap 15
200 db/kartoffelsack step ups

remaining time amrap:
8 push ups
8 db/kartoffelsack row each arm

Warm-up
8×20 sec work /10 sec rest

mountain climber
down&up

Metcon

e4min for 40min
10 burpees
20 squats
30 jumping jacks

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