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Description

Set1=tag 1 Stufeninterwall für Woche 1&2 set2=Tag 2 set3=Tag 3 set4=tag 4 set5=tag 1 Intervall 12x oder 3 min für Woche 3&4 set6=Tag 2 set7=tag 3 set8=tag 4


Exercises

Set 1: 1 round
Push-Ups
Push-Ups
7 minutes
Cable Lat Pull Down
7 minutes
Barbell Shoulder Press
Barbell Shoulder Press
7 minutes
Seated Cable Row
7 minutes

Set 2: 1 round
Deep Lunges
Deep Lunges
7 minutes
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
7 minutes
Squat Jumps
Squat Jumps
7 minutes
Supermans
Supermans
7 minutes

Set 3: 1 round
Push-Ups
Push-Ups
7 minutes
Cable Lat Pull Down
7 minutes
Barbell Shoulder Press
Barbell Shoulder Press
7 minutes
Seated Cable Row
7 minutes

Set 4: 1 round
Side Lunges
Side Lunges
7 minutes
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
7 minutes
Squat Jumps
Squat Jumps
7 minutes
Russian Twists
Russian Twists
7 minutes

Set 5: 1 round
Push-Ups on Stability Ball
Push-Ups on Stability Ball
3 minutes
Push-Ups on Stability Ball
Push-Ups on Stability Ball
3 minutes
Push-Ups on Stability Ball
Push-Ups on Stability Ball
3 minutes
Push Presses
Push Presses
3 minutes
Push Presses
Push Presses
3 minutes
Push Presses
Push Presses
3 minutes
Tricep Push-Ups
Tricep Push-Ups
3 minutes
Tricep Push-Ups
Tricep Push-Ups
3 minutes
Tricep Push-Ups
Tricep Push-Ups
3 minutes
Bench Dips
Bench Dips
3 minutes
Bench Dips
Bench Dips
3 minutes
Bench Dips
Bench Dips
3 minutes

Set 6: 1 round
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
3 minutes
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
3 minutes
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
3 minutes
Side Lunges
Side Lunges
3 minutes
Side Lunges
Side Lunges
3 minutes
Side Lunges
Side Lunges
3 minutes
Squat Jumps
Squat Jumps
3 minutes
Squat Jumps
Squat Jumps
3 minutes
Squat Jumps
Squat Jumps
3 minutes
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
3 minutes
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
3 minutes
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
3 minutes

Set 7: 1 round
Pull-Ups
Pull-Ups
3 minutes
Pull-Ups
Pull-Ups
3 minutes
Pull-Ups
Pull-Ups
3 minutes
Cable Lat Pull Down
3 minutes
Cable Lat Pull Down
3 minutes
Cable Lat Pull Down
3 minutes
Seated Cable Row
3 minutes
Seated Cable Row
3 minutes
Seated Cable Row
3 minutes
Bicep Curls
Bicep Curls
3 minutes
Bicep Curls
Bicep Curls
3 minutes
Bicep Curls
Bicep Curls
3 minutes

Set 8: 1 round
Leg Lifts
Leg Lifts
3 minutes
Leg Lifts
Leg Lifts
3 minutes
Leg Lifts
Leg Lifts
3 minutes
Supermans
Supermans
3 minutes
Supermans
Supermans
3 minutes
Supermans
Supermans
3 minutes
Bicycle Crunches
Bicycle Crunches
3 minutes
Bicycle Crunches
Bicycle Crunches
3 minutes
Bicycle Crunches
Bicycle Crunches
3 minutes
Flying Supermans
Flying Supermans
3 minutes
Flying Supermans
Flying Supermans
3 minutes
Flying Supermans
Flying Supermans
3 minutes


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