SetCast Workouts
Workout Beispiele
Workout-Beispiele zum Kopieren.
Beine Anfänger
beginner
12 min
legs
glutes
3x 40s Kniebeugen 20s Pause 40s Reverse Lunges 20s Pause 1m Pause 3x 30s Glute Bridge 30s Pause
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Beine Mittel
intermediate
18 min
legs
glutes
4x 45s Kniebeugen :reps=15 15s Pause 40s Ausfallschritte :reps=12 20s Pause 1m Pause 3x 40s Bulgarian Split Squats links :reps=10 20s Pause 40s Bulgarian Split Squats rechts :reps=10 20s Pause 1m Pause 3x 30s Wandsitz 30s Pause
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Bodyweight Challenge
advanced
30 min
full-body
core
chest
legs
5x 40s Burpees :reps=12 20s Pause 40s Liegestütze :reps=15 20s Pause 40s Kniebeugen :reps=20 20s Pause 1m 30s Pause 4x 45s Jump Lunges :reps=18 15s Pause 45s Pike Push Ups :reps=12 15s Pause 45s Mountain Climbers :reps=30 30s Pause 2m Pause 3x 40s Hollow Hold 20s Pause 40s Plank Jacks 20s Pause 40s Squat Jumps :reps=15 20s Pause 1m Pause 2x 30s Burpees :reps=10 15s Pause 30s High Knees 15s Pause 30s Plank 30s Pause
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Core Conditioning
intermediate
18 min
core
3x 40s Plank 20s Pause 40s Dead Bug :reps=12 20s Pause 40s Bicycle Crunches :reps=20 20s Pause 1m Pause 3x 30s Side Plank links 15s Pause 30s Side Plank rechts 15s Pause 30s Hollow Hold 30s Pause
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Ganzkörper HIIT Fortgeschritten
advanced
25 min
full-body
core
legs
shoulders
5x 30s Burpees :reps=10 15s Pause 30s High Knees 15s Pause 30s Push Ups :reps=12 30s Pause 1m Pause 4x 40s Jump Lunges :reps=16 20s Pause 40s Plank Jacks 20s Pause 40s Squat Jumps :reps=15 30s Pause 1m 30s Pause 3x 30s Mountain Climbers :reps=24 15s Pause 30s Hollow Hold 15s Pause
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Ganzkörper Starter
beginner
8 min
full-body
30s Hampelmänner 30s Pause 30s Kniebeugen 30s Pause 30s Wandliegestütze 30s Pause 30s Knieheben 30s Pause 30s Glute Bridge 30s Pause 30s Bird Dog 30s Pause
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HIIT Mittel
intermediate
20 min
full-body
core
4x 30s High Knees 15s Pause 30s Mountain Climbers 15s Pause 30s Squat Jumps 30s Pause 1m Pause 4x 30s Burpees :reps=8 20s Pause 30s Skater Jumps 20s Pause 1m Pause 3x 40s Plank Jacks 20s Pause
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Kraftausdauer Fortgeschritten
advanced
22 min
full-body
chest
legs
core
5x 45s Liegestütze :reps=15 15s Pause 45s Kniebeugen :reps=20 15s Pause 40s Mountain Climbers :reps=24 20s Pause 1m 30s Pause 4x 40s Pike Push Ups :reps=10 20s Pause 40s Reverse Lunges :reps=16 20s Pause 40s Hollow Hold 20s Pause
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Oberkörper Mittel
intermediate
15 min
chest
shoulders
arms
4x 40s Liegestütze :reps=12 20s Pause 30s Pike Push Ups :reps=8 30s Pause 1m Pause 3x 40s Enge Liegestütze :reps=10 20s Pause 30s Schulter Taps :reps=16 30s Pause
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Push & Core Anfänger
beginner
12 min
core
arms
chest
4x 40s Liegestütze 20s Pause 3x 30s Plank 20s Pause 2x 30s Mountain Climbers 30s Pause
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