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Voller Erfolg: Sunday Free Workout!

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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

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