Home Workouts zum Nachschauen & Nachmachen

Home Workouts zum Nachschauen & Nachmachen

home workouts zone.fit Trainingspläne für Zuhause

Mit unseren Home Workouts bieten wir dir Trainingseinheiten für die eigenen vier Wände. Unsere Coaches halten dich auch zu Hause fit!

Home Workouts

Bei unseren Home Workouts zum Nachschauen und Nachmachen handelt es sich um Aufnahmen aus unseren Live Sessions. Diese finden zweimal täglich statt und werden über Facebook Live und Instagram Live gestreamt. Anschließend werden sie hier hochgeladen. 

Homw Workouts Übersicht

Homw Workout Stundenplan

Home Workouts 23.11.2021

Endurance

8′ amrap

-30 mountain climbers
-20 russian twists
-10 Sit Ups
-5 Burpees 8′ amrap
-5 push ups
-10 jumping squats
-10 hollow rocks
-10 v-ups
2′ rest

repeat all

Home Workouts 23.11.2021

Strength

4 rounds 40“on/20“ off

-bulgarian split squats left
-bulgarian split squats right
-planche push ups
-gymnastic swim (weighted)

Metcon
27-24-21-15-12-9-6-3
-db snatches
-box steps

 

Home Workouts 24.11.2021

Shoulder Burner

6 rounds 40’’ work/ 20’’ rest

-supinated bent over row

-serratus push ups 1’ rest btw. rounds

8′ emom
even- curl to press
odd- bent over row

WOD

Strength
4 supersets
-20 sliding hamstring curls -10/10 one legged deadlifts
90“ rest

metcon

5 rounds for time (use a backpack or DB/KB, etc.)

-10 deadlifts
-10 goblet squats
-10 shoulder press
30“ rest
-10 cluster
60“ rest

Home Workouts 25.11.2021

WOD

8 rounds for time:

15-9-3
-burpees (sc. down ups)
-one arm db thruster

2′ rest
timecap for each round 3′

finisher:
100 band pull aparts

Live Endurance

40′ amrap

-50 burpees
-50 kb swings
-50 lunges
-50 sit ups
-50 one arm push press

Home Workouts 26.11.2021

Leg Burner

-100 banded good mornings
-80 lunges
-60 airsquats
-40 sliding hamstring curls
3′ rest
repeat

Home Workouts 27.11.2021

WOD

strength
4 supersets
-15/15 backpack/weighted one arm rows
-15 backpack/weighted curls
-60“ lying W-I (floor facing position)

metcon
5 rounds for time
-30 backpack/weighted swings
-30 backpack/weighted shoulder to overhead

finisher
-5 rounds of
-20 pike ups
-10 lying leg raises

Home Workouts 28.11.2021

Mobility Session

Heute stand mal ein Bisschen Mobility am Programm. 

Home Workouts 29.11.2021

AB BURNER

5 rounds of
-30 russian twists
-20 alternating single leg v-ups
-10 turkish sit ups
-30“ front leaning rest
2′ rest

LIVE WOD

strength
3 supersets of
-10 weighted cossack squats left
-30“ wall sit
-10 weighted cossack squats right
-30“ wall sit
90“ rest

metcon
3 x 4′ amrap
2-4-6-8 … reps of
-db/object thruster
-burpee over db
2′ rest
goal is to hit same amount of reps each amrap

ENDURANCE

40′ emom
-30“ down ups
-30“ kb/object swings swings
-30“ double under/double clap jumps
-30“ sit ups
30“ of work minimum each minute – you can adjust as you go

Home Workouts 30.11.2021

LIVE WOD

strength

4 rounds of
-10/10 single leg romanian deadlifts
-20“/20“ single leg glute bridge
90“ rest

metcon
5 rounds for time
-20 goblet squats
-15 hand release push ups
-12 kb swings
-9 burpees

Home Workouts 01.12.2021

SHOULDER BURNER

16′ amrap for quality
-20 shoulder taps
-15 bent over lateral raises
-10/10 staight leg seated db press
-5 wall walk

LIVE WOD

gymnastic strength/skill
10′ emom
-30“ max seconds freestanding handstand hold/30“ wall facing handstand hold
-30“ hollow hold

metcon
for time
20-14-8-14-20
-db snatch
-handstand push ups/pike push ups/push ups

LIVE YOGA
Live Yoga mit Natacha

Home Workouts 02.12.2021

LIVE WOD

strength
4 rounds of

-10/10 bulgarian split squats
-10 inverted rows

(ring/table/bent over)

2′ rest

metcon

16′ amrap

-5/5 db/kb/object hang clean and jerk
-10 db/kb/object front squats
-20 russian twists

ENDURANCE

10′ amrap

-20 reverse lunges
-10/10 one arm kb swings
-5 burpees

2′ rest

10′ amrap

-20 alternating lateral lunges
-10 kb swings
-5 down ups

2′ rest

10′ amrap

-20 lateral jumps
-10 kb/object deadlift
-20 mountain climber

Home Workouts 03.12.2021

LEG BURNER

5 rounds
40“ on / 20“‘ off

-jumping lunges
-air squats
-lateral lunges -rest

Home Workouts 04.12.2021

LIVE WOD

strength
15′ emom
-2/2 turkish get ups
-15 chair dips
-15 diamond push ups

metcon
7 rounds
-3 wall walks
-9 hand release push ups
-18 db deadlifts

 

Home Workouts 05.12.2021

LIVE MOBILITY

Live Mobility

 

Home Workouts 06.12.2021

AB BURNER

5 rounds
-10“ hollow hold
-10 single leg v-ups
-10 tuck ups
-10“ hollow hold
60“ rest

4 rounds
-30“ side plank left
-30“ side plank right

WOD

5 rounds
-10“ hollow hold
-10 single leg v-ups
-10 tuck ups
-10“ hollow hold
60“ rest

4 rounds
-30“ side plank left
-30“ side plank rightstrength

10′ emom

-1/1 turkish get ups

-5/5 turkish sit ups

 

metcon

10 rounds for time

-20 double unders/double clap jumps -5/5 db hang cluster

Home Workouts 07.12.2021

LIVE WOD

strength
5 rounds for quality
-10 broomstick overhead squats (1311)
-8/8 kb windmills
-30“ front leaning rest

metcon
15′ amrap
3-6-9-…
-plate/odd object ground to overhead
-sit ups

Home Workouts 08.12.2021

SHOULDER BURNER

12′ emom 40“on/20“ off
1st: bicep curls
2nd: chair dips
3rd: upright row 3 rounds

-20 side raises
-10 serratus push ups

LIVE WOD

5 rounds

-10/10 bent over rows
-max rep push ups 90“ rest metcon 2 rounds for time
-60 burpees
-90 box/chair step ups

 

LIVE YOGA

Live Yoga mit Natacha

Home Workouts 09.12.2021

LIVE WOD

strength
3 rounds
-10 pike leg lifts
-15 sliding pike ups
90“ rest

metcon
25′ emom
40“ on / 20“ off
for reps
1st: down ups
2nd: db/kb strict press
3rd: hollow rocks
4th: pistols
5th: double unders

 

ENDURANCE

40′ emom
fight gone bad style
1st: wall walks
2nd: lunges
3rd: kb swings
4th: no jump burpees
5th: single leg v-ups
6th: rest

Home Workouts 10.12.2021

LEG BURNER

30-25-20-15-10
-squat jumps
-30“ wall sit between

25-20-15
-sliding hamstring curls
-1′ glute bridge hold

 

Home Workouts 11.12.2021

LIVE WOD

strength
4 sets
-15 knee over toe split squats left
-10 single leg deadlift left
1′ rest
-15 knee over toe split squats right
-10 single leg deadlift right
1′ rest

metcon for time
-40 db snatches
-30 single arm devils press
-20 one arm overhead lunges
-10 db thruster
-20 burpees over db
-30 db push press
-40 db goblet squat

 

Home Workouts 12.12.2021

LIVE MOBILITY

 

Dominik Stelzig

Dominik Stelzig

Dominik ist studierter Werbedesigner, Psychotherapiewissenschatler sowie Psychotherapeut. Seit über 10 Jahren ist er in Werbung und Marketing tätig mit Schwerpunkt auf Content Marketing, SEO, Text und Konzept. Zudem ist er Buchautor und hält Vorträge sowie laufend Workshops.
Dominik Stelzig

Dominik Stelzig

Dominik ist studierter Werbedesigner, Psychotherapiewissenschatler sowie Psychotherapeut. Seit über 10 Jahren ist er in Werbung und Marketing tätig mit Schwerpunkt auf Content Marketing, SEO, Text und Konzept. Zudem ist er Buchautor und hält Vorträge sowie laufend Workshops.
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