Seit dem 16. März haben wir über 3000 Online-Live-Trainings durchgeführt!

Instagram Story und die Zusammenfassung des Free-Sunday-Workouts:

#1 // 22.03.2020

1min Plank

3 Rounds Warm-Up:

• 50 Jumping Jacks
• 40 Mountain Climbers
• 30 Squats
• 20 Butterfly Situps
• 10 Supermen

Mobility: Calves. Hamstrings

4 Rounds Strength:

• 8 Burpees
• 8 Push-ups

Wod Tabata 20sec on / 10 sec off: Burpee und Plank

#2 // 29.03.2020

60sec Shoulder Tap

Tabata 40sec on / 20sec off for 4 Rounds:

• Donkey Kicks
• Plank
• Jumping Jacks
• Good Mornings

Mobility: World Greatest Stretch L/R / Plank Walk + 5 PU

4 Rounds:

• 16 Squat Jumps
• 16 Cross fit to toes
• 1min Supermen

Tabata 20sec on / 10 sec off: Burpees and Split Plank

Cool Down

#3 // 05.04.2020

60sec Juming Jacks

Warm-Up – 40sec on / 20sec off for 2 Rounds:

• Mountain Climbers
• Plank / Split
• Grasshopper
• Hollow Hold

Flexibility:

• Neck Stretch
• Hipopeners

4 Rounds Strength:

• 1min Boat Pose
• 1min Chair Pose

Wod Cardio Amrap for 10mins:

• 15 Plank Splits
• 30 Jumping Jacks
• 60 Mountain Climbers

#4 // 12.04.2020

• 5 Handwalkouts
• 5 Push-Ups

3 Rounds Warm-Up:

• Lunges step outs L/R 10+10
• 10 Squats

Mobility: Grätsche im Stehen

2 Rounds Strength:

• 10 Plank Rotations (L 5 / R 5)
• 5 Push Ups
• 10 Flutterkicks

Wod 30-20-10:

• Situps (Butterfly)
• Froggers

#5 //19.04.2020

WarmUp: 3 Runden:

• Side-Planks 15 sec L&R,
• FLR shoulder touch 10x
• Froggers 5x

Mobility: 3x Hand Walkout + 1 Push Up

Strength:

• Liegestützen 8x
• Manmaker (ohne Push ups)8x p.S.
• Standwaage 5x p.S.

WOD: 20-15-10-5: Lunges L&R, Air Squats, nach jeder Runde 40 sec Superman 

#6 // 26.04.2020

1min Goodmornings

Warm-Up 16-14-12:

• Squats (sumo) lift knees
• Plank Jump-Ins
• Arm rotations

Mobility:

• 20 Cross over toes
• 20 leg lifts

4 Rounds Strenghts:

• 12 Sitting Crunches
• 6 / 6 Side lunges

Wod – Tabata 20sec on / 10sec off: Sitting Crunch touch toes and Burpees

#7 // 03.05.2020

3 Rounds Warm-Up:

• 1min FLR
• 1min Superman
• 1min Plank
• 50 Jumping Jacks

Mobility:

• BWS-Rotation
• Shoulders
• Calves

2 Rounds Strength:

• 8 Manmaker / Push-Ups
• 8 + 8 Lunges Balance L / R

Wod 21-15-9:

• Jumping Lunges
• Butterfly Sit-Ups

#8 // 09.05.2020

1min Butt Kicks

Warm-Up 4 Rounds Tabata 40sec on / 20sec off:

• Jumping Jacks
• Windmühle
• Quadruped Stand Floating / Table Pose
• Sit-Ups Straight Legs

Mobility: Cat stretch / Calves

Strength 3 Rounds Tabata 30sec on / 15sec off:

• Grasshopper
• Boatpose
• Wallsit

Wod 18-16-12-8-4:

• Froggers
• Superman Swimming

#09 // 17.05.2020

3 Rounds Warm-Up:

• 10 Donkey Kicks
• 10 Sit-Ups
• 45sec Plank

Mobility: Back Rotations on Knees

Calves

• 3 Rounds Strength:
• 10 Fly Steps L&R
• 10 Squat Side Raises L&R

10 Floor Wipers

Wod – Sabine‘s Pyramid 10-20-30-40-50-40-30-20-10: Plank Jumpings / Squats / Mountain Climbers / High Knees / Jumping Jacks

#10 // 24.05.2020

80 Squats

Warm-Up 3 Rounds:

• 6 Burpees
• 6 Push-Ups
• Lunges L&R 8+8

Mobility: Shoulder // Hamstrings

Strength – 4 Rounds:

• 8 Goblet Squats
• 8 Chair Dips Triceps
• 80sec Plank Variations

Wod 80 Jumping Jacks – 60 Schoulder Taps FLR – 40 Russian Twists – 20 Plank Walks – 40 Russian Twists – 60 Schoulder Taps FLR – 80 Jumping Jacks

#11 // 07.06.2020

Warm-Up: 8 Rounds 30 sec Jogging / 2 Burpees

Mobilty: Sabines Sun Salutation L&R

Strength: 4 Rounds 45sec on / 15 sec off:

• Squat to Toe Touch
• Plank moves for- / backward
• Arch Pose

Wod: 1min Burpees as fast as possible / 1 min Tree Pose L&R

#12 // 14.06.2020

Start: 1min Prone Walkout

Warm-Up: 2 Rounds

• 50 Jumping Jacks
• 40 Mountain Climbers
• 30 Drop-Squats
• 20 Calves Raises
• 10 Burpees

Mobilty: Boxer / Shoulders

Strength: 4 Rounds 45sec on / 15 sec off:

• 6 Rotational Push-Ups
• 12 Shoulder Bridges
• 24 Flutterkicks

Wod: Tabata 20sec on / 10sec off Triceps dips

#13 // 21.06.2020

Start: 1 min Burpees

Eine Runde 45/15sec. on/off:

• Jogging Kick **s
• Airsquats
• Seal Jacks
• Plank hold
• Lunges
• FLR / Shoulder Tapp
• Plank Jacks
• Flutterkicks

10 Rounds: 30 sec. Jogging Kick **s // 1-10 Burpees

Cooling down: Angel Pose & Breathing

#14 // 28.06.2020

• 50 Jumping Jacks
• 40 Mountain Climbers
• 20 Burpees
• 40 Speed Situps
• 30 Squats
• 20 Hop overs
• 50 Jumping Jacks
• 20 Jumping Squats
• 10 Burpees
• 30 Mountain Climbers
• 30 Squats
• 20 Situps
• 50 Jumping Jacks
• 20 V-Situps
• 10 Burpees
• 20 Froggers
• 20 Squats small
• 40 Russian Twists
• 50 Jumping Jacks
• 20 Crossover Situps
• 20 Skippings
• 10 Burpees
• 1min Plank

#15 // 05.07.2020

60sec 90C Plank / Knees 5 cm over Floor / Shoulder Tap

Tabata 40sec on / 20sec off for 4 Rounds:

• Jumping Jacks crossover
• Donkey Kicks
• High Heels Jogging
• Good Mornings

Mobility: 4 Rounds Plank Walkout + 5 PU

2 Rounds:

• 10 Squat Jumps
• 10 Vi
• V-Situps
• 2min Plank one leg

Tabata 20sec on / 10 sec off: Froggers

#16 // 12.07.2020

4 circuits to boost cardio, legs, abs, arms!

Cardio:

• 45sec Jumping Jacks
• 45sec Skaters
• 45sec Butt Kicks
• 45sec Mountain Climbers
• 45sec Star-Plank
• 60sec Rest

Legs:

• 45sec Speed Squats
• 45sec Wall sit
• 45sec Jumping Lunges
• 45sec Prisoner Squat
• 45sec FLR
• 60sec Rest

Arms:

• 45sec Push-Ups
• 45sec Pull Down Arms behind ears
• 45sec Triceps Dips
• 45sec Arm Circles to the front and back
• 45sec FLR/Shoulder Taps
• 60sec Rest

Abs:

• 45sec Speed Walkouts
• 45sec Bicycle Crunches
• 45sec Russian Twists (with weight)
• 45sec V-Situps
• 45sec Prone Plank
• 60sec Burpees & done!

#17 // 19.07.2020

• 60sec Shuffle

2 Rounds Warm-Up, 40sec on/20sec off:

• Mountain Climbers
• Splitplank
• Situps
• Grasshopper

Mobility: 2x Sabines Sunsalutations

4 Rounds Strength:

• 10 Plank Rotations (L 5 / R 5)
• 5 Push Ups
• 30 Flutterkicks

Wod 30-20-10-5:

• Weighted Get-Ups
• Froggers

#18 // 26.07.2020

2 Rounds Warm-Up:

• 10sec jogging – one Burpee
• 5 Froggers – one Pushup

Mobility: Calves / Upper Legs

4 Tabata’s on/20sec off:

• Speed squats – Freeze Squat or Wallsit
• Situps – Hollow Hold
• Easy Burpee – Mountain Climbers
• Side Plank rotation L&R

Wod: 2min Starplank

1.Video / 03.08.2020

Start: 60sec Shoulder Tap

Warmup: Tabata 40sec on / 20sec off / 4 Rounds:

• Donkey Kicks
• Plank variations
• Jumping Jacks
• Good Mornings

Mobility: 2 x Plank Walk L&R + 1-5 Pushup(s)

Strength / 2 Rounds:

• 12 Squat Jumps
• 12 Situps
• 1min Superman

WOD: Tabata 20sec on/10 sec off: Burpees + Split Plank schnell oder langsam

Cool Down