Super sweaty leg and ab workout

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Hallo ihr Lieben,

Mein Beintraining und ich haben eine Hassliebe zueinander 😀 Es ist immer mega hart und tut weh, aber irgendwie liebe ich es trotzdem, vor allem wegen dem Gefühl danach!

Mein heutiges Training sah so aus: 

  • Aufwärmen:
    10 Minuten schnelles gehen
  • Beine:
    3 x 20 Sumo Squats (10 kg) mit 3 x 20 Bench Step ups (5 kg) im Superset
    3 x 20 Bench Squats and Jump mit Langhantel*
    3 x 20 tiefe Kniebeugen mit Langhantel (20 kg) und 3 x 20 Walking Lunges (5kg) im Superset
    3 x 20 Kettlebell Forward Swings (4 kg) und 3 x 20 Lunges (10 kg) im Superset
  • Bauch:
    3 x 30 Russian Twists mit Hantelscheibe (5kg) im Superset mit 3 x 20 Heel Touches
    3 x 1 Minute Plank

Zwischen den Sätzen habe ich so wenig Pause wie möglich gemacht – das macht es doppelt schwer!

* Ihr legt die Langhantel auf eure Schulterblätter und macht eine Kniebeuge, bis euer Po die Bank leicht berührt, dann springt ihr explosiv nach oben.

Hey lovelies,

I’m in a love-hate relationship with my leg workout. It’s hard, it burns but it’s worth it and I kinda love the feeling, especially afterwards.

Today’s workout:

  • Warm-up:
    10 minutes fast walking
  • Legs:
    Superset: 3 x 20 Sumo Squats (10 kg) with 3 x 20 Bench Step ups (5 kg)

    3 x 20 Bench Squats and Jump with barbell (20 kg)*
    Superset: 3 x 20 Deep Squats with barbell (20 kg) and 3×20 Walking Lunges (5kg)
    Superset: 3 x 20 Kettlebell Forward Swings (4 kg) and 3 x 20 Lunges (10 kg)
  • Abs:
    Superset: 3 x 30 russian twists with 5 kg and 3 x 20 heel touches
    3 x 1 minute plank

I tried to rest for a really short time between sets which made it reeeeally hard.

* Put the barbell on your shoulders and squat down until your butt slightly touches the bench, then jump explosively.

22 Comments

  • Reply Elisabeth 28. Januar 2015 at 10:07

    Hi!
    Wie lange braucht das Training?

    Sieht super aus!

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