Ganzkörper Workout mal drei

Schon ewig wollte ich mal ein paar Workouts mit euch teilen und euch ein bisschen zeigen, wie ich in Moment so trainiere, aber was gefehlt hat, waren schöne Fotos. Heute konnte ich endlich mit meiner lieben Steffi Fotos machen gehen und kann nun 3 HIT (High Intensity Training) Workouts mit euch teilen, die euch richtig zum Schwitzen bringen werden. 

Seit kurzem bin ich wieder in einem Fitnessstudio angemeldet und trainiere wirklich gerne mit Gewichten, allerdings bleibt ein anstrengendes Zirkeltraining mein Favorit. Ich möchte meine Muskeln beanspruchen, aber auch schneller werden, gut ins Schwitzen kommen, meinen Puls hochjagen und effektiv Fett verbrennen. Deshalb stehen HIT Workouts mit dem eigenen Körpergewicht ganz oben auf der Agenda und ich baue ca. 2 Mal pro Woche ein solches Ganzkörper Workout in meinen Trainingsplan ein.

Ich weiß, dass manche von euch nur zu Hause trainieren und es auch viele gibt, die im Sommer nur nach Draußen gehen zum Sport – deshalb ist für jeden etwas dabei: Gym, Outdoor und Home! Dann gibt es wirklich gar keine Ausreden mehr, oder? 😉

Gym-Workout:

Im Fitnessstudio trainiere ich sowohl im Fitinn, als auch im Holmes Place Hütteldorf, am liebsten in der Functional Area. Das bedeutet, dass ich Boxen, Stepper, TRX, Core Bags, Medizinbälle, Kettlebells, oder auch Hanteln zur Hilfe nehme. Sollte euer Fitnessstudio nur die klassischen Geräte und freien Hanteln haben, ist das aber auch kein Problem: Bank statt Box, Hantel statt Kettlebell, Medizinball statt TRX, usw. – wer suchet der findet. Natürlich könnt ihr mir auch gerne schreiben, wenn ihr einen Rat oder Tipp braucht!

Mein Gym Training besteht aus einem Zirkel, der 10 Übungen umfasst. Insgesamt wiederhole ich diesen Zirkel 3 Mal und habe somit so gut wie jede Muskelgruppe abgedeckt. Außerdem steigere ich meine Ausdauer, verbrenne Fett und pushe mich an meine Limits. Ready, set, go!

Zirkel (3 Durchgänge):

  1. 15 TRX Rows (Rudern am TRX)
  2. 10 Burpees
  3. 10 Hanging Leg Lifts
  4. 24 Walking Lunges mit 2x 5kg Hanteln
  5. 50 Mountain Climbers
  6. 15 Medizinball Squat&Throw (ihr haltet den Ball vor dem Körper und macht eine Kniebeuge. Beim rausgehen werft ihr den Ball explosiv nach oben, lasst ihn auf den Boden fallen und nehmt ihn bei der nächsten Kniebeuge wieder auf)
  7. 24 Russian Twists
  8. 10 Box Jumps
  9. 1 Minute Boxen am Sandsack mit Kicks oder Seilspringen
  10. 10 TRX Knees-to-Chest

IMG_8258 IMG_8281

Outdoor-Workout:

Alles, was man für das perfekte Outdoor-Workout braucht, ist meiner Meinung nach eine Bank. Damit kann man so viele verschiedene Übungen machen und vor allem könnt ihr auch ganz easy während einem Lauf stoppen, 3 Zirkel einer Workouts machen und dann noch zurück nach Hause joggen. Ich mache das ganz oft am Donaukanal, weil man ja ohnehin alle 50 Meter eine Bank findet und laufe vorher und nacher zb. 2 km. Damit habe ich ein perfektes Ganzkörper Workout!

Zirkeltraining (3 Durchgänge):

  1. 30 Bench Skippings (abwechselnd ein Bein auf die Bank stellen und hüpfend das Bein wechseln)
  2. 15 Bench Push-ups
  3. 10 Burpees
  4. 15 Bench Dips
  5. 40 Criss-Cross (ihr sitzt dabei auf der Bankkante)
  6. 10 Bench Jumps
  7. 20 einbeinige Lunges (10 pro Seite)

Home Ganzkörper Workout:

Auch zu Hause kann man effektiv trainieren! Ich habe selbst am Beginn meiner Abnehm“reise“ die ersten 6-8 Monate nur zu Hause trainiert und hatte keine ausgefallenen Geräte, sondern nur zwei kleine Hanteln (sehr leicht durch Wasserflaschen zu ersetzen, grundsätzlich aber auch günstig im Sportgeschäft), eine Matte und hin und wieder mein Smartphone für Apps und Youtube-Workouts. Oftmals mache ich auch jetzt noch Workouts zu Hause, wenn ich morgens nicht viel Zeit habe oder zwischendurch Bewegung brauche, aber nicht groß wo hin fahren möchte oder wenn das Wetter einfach nicht gut ist. Hin und wieder  trainiere ich mit den Videos von Bodykiss, oft stelle ich mir auch selber ein Ganzkörper Workout zusammen.

Zirkeltraining (3 Durchgänge):

  1. 15 Push-ups (auf den Knien oder normal)
  2. 10 Burpees
  3. 30 Sekunden Side Plank (pro Seite)
  4. 20 Get-ups mit Strecksprung
  5. 20 Donkey Kicks (pro Seite)
  6. 24 Jumping Lunges mit Squat (immer mit einem Bein zurückspringen, dann in eine Kniebeuge springen und mit dem anderen Bein zurück)
  7. 24 Diagonale Supergirl Plank (jeweils ein Bein und einen Arm ausstrecken)
  8. 50 Jumping Jacks

Na, für welches der drei Workouts entscheidet ihr euch? Für mich wird es morgen wieder das Gym Workout werden 😉

Ich freue mich, wenn ihr mir snappt, mir einen Kommentar hinterlasst oder mir eine Mail schreibt und mir sagt, wie euch das Workout gefallen hat. Zu schwer? Zu einfach? Perfekt? Ich bin gespannt auf euer Feedback!

IMG_8311

193 Comments

  • kathleensdream 13. Juli 2016 at 22:31

    Liebe Julia, da hast du wirklich einen sehr guten Beitrag zusammengestellt. Ich bin immer bereit, ein paar neue Inspirationen für meinen eigenen Trainingsplan zu sammeln. Dadurch, dass du einfach für jede Location Übungen präsentiert hast, kann man das einfach perfekt anpassen 🙂

    Liebe Grüße,
    Kathleen von http://www.kathleensdream.de

    • Julia Vogel 17. Juli 2016 at 21:44

      Dankeee :)) so lieb von dir! :*

  • Jana Kim 13. Juli 2016 at 22:48

    Liebe Julia,
    echt eine super Idee, dass du gleich drei verschiedene Trainingsvarianten vorstellst. Zirkeltraining kann so vielfältig sein, dass ein klares Set an Übungen oft hilfreich ist… Danke also für deinen tollen Posts und die Workout Vorschläge. Ich trainiere je nach Lust, Laune und Wetter auch an verschiedenen Orten, also ist dein Post genau die richtige Inspiration.
    Danke dir für den schönen und motivierenden Beitrag!
    xx Jana Kim

    • Julia Vogel 17. Juli 2016 at 21:44

      Danke liebe Jana xx ich bin einfach auch ein riesen Fan von Zirkeltraining – so effektiv! :))

  • Julia 13. Juli 2016 at 22:56

    Liebe Julia, tolle Inspirationen! Ich werde das Outdoor-Workout unbedingt mal ausprobieren! Kannst du vielleicht auch mal einen Blogpost zu deiner Schminkroutine schreiben?
    LG Julia von https://juliabooks1.blogspot.com

    • Julia Vogel 17. Juli 2016 at 21:43

      Hey Julia,
      na klar, wenn euch das interessiert, sehr gerne :))

  • andthenanna 14. Juli 2016 at 9:41

    Liebe Julia, vielen Dank für diese detaillierten und tollen Trainingspläne! Jetzt gibt es wohl endgültig keine Ausreden mehr… Ich wollte heute eigentlich laufen gehen, aber es regnet schon den ganzen Morgen in Strömen, daher wird es heute vielleicht dein Homeworkout. 🙂
    Liebe Grüße und einen schönen Tag dir!

    • Julia Vogel 17. Juli 2016 at 21:43

      Vielen Dank für dein Kommentar ;* Uuuund, hast du eines ausprobiert ? 😉

  • Christina 14. Juli 2016 at 17:58

    Hallo Julia 🙂

    Danke für deine Inspiration – werde mir sicher die ein oder andere Übung davon abschauen 😉
    Ich trainiere im Gym auch am liebsten in der Functional Area am TRX!
    Zuhause mache ich gerne Hit-Workouts (Kayla Itsines oder Anne Bodykiss) um mich richtig auszupowern 🙂

    Liebe Grüße,
    Christina

    • Julia Vogel 17. Juli 2016 at 21:42

      Hey Christina,

      freut mich total, wenn du dir die ein oder andere Übung abschauen konntest ;** Kaylas und Annes Workouts liebe ich auch total, auch wenn man jedes Mal fast stirbt haha :p xx

  • veg.fruitia 14. Juli 2016 at 20:29

    Super toller Beitrag! Die Workouts werde ich gleich in meinem Urlaub integrieren, hihi vielen Dank Julia!

    Liebe Grüsse veg.fruitia

    • Julia Vogel 17. Juli 2016 at 21:40

      Das freut mich total 🙂 Und so cool, dass du sogar gleich eines gemacht hast :)) xx

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