Strength-Training Circuit

Here is a little Strength-Training Ciruit. It focuses on just five exercises.

Your job is not just to exercise: 

Concentrate on a good movement. 

Improve your movement pattern.

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First exercise 

 / Plank - Side-Plank left - Plank - Side-Plank right - Plank

Do it for 1 - 2 minutes in a row.

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Second exercise

Rope Skipping with both legs.

Do it for 1 - 2 minutes in a row.

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Third exercise / Push-Ups

- hands shoulder width apart: 5 repetitions

- hands in front of you: 5 repetitions (this is for your trunk stability)

- then: right hand forward  - 5 repetitions

- and: left hand forward  - 5 repetitions



But you can also do all the push-ups for for 1 - 2 minutes in a row.

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Fourth exercise / Single Leg Deadlift

Do it with or without free-weights.  If you use one, use it contralateral (for better balance). But also ipsilateral is an option.

Do it and hold it. Or do it more dynamically (holding time is then approx. 3 - 5 sec.)

Altogether: 2 minutes.

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Fifth exercise / Bodyweight Squat

Lower youerself in the deepest possible sitting position. Use your full range of motion.

If you want to improve your mobility you can do an overhead squat with a stick or a pole.

Altogether: 2 minutes.

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Do the whole circuit (8 - 10 minutes)  1 - 3 times.


 

 
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- Winter2015/2016 / 3 mal Personal Training a 2 Stunden: 

3er-Karte (3 Termine a jeweils 2 Stunden Personal Training / Termine nach Vereinbarung) für den Zeitraum 15.10.2015 – 31.03.2016

Preis: 139.- Euro brutto für 6 Stunden

Trainingsort: Baden-Baden-Rebland (Neuweier, Steinbach, Varnhalt). Indoor und Outdoor.

Nur im genannten Zeitraum. Für Neukunden.

Dauer pro Trainingseinheit: 120 Minuten.

Terminvereinbarung grundsätzlich möglich für:

Montag – Samstag / 06.00 – 20.00 Uhr (jeweils Trainingsbeginn)

Mehr Infos:

https://personaltrainingbadenbaden.wordpress.com/2015/10/12/personal-training-oder-training-fuer-2-personen/
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JÖRG LINDER AKTIV-TRAINING
Mauerbergstraße 110
76534 Baden-Baden
Tel.: 07223 / 8004699
Mobil: 0177 / 4977232
Mail: info@aktiv-training.de
Fax: 07223 / 8005271
web: http://www.aktiv-training.de
Wordpress: http://www.aktivtraining.wordpress.com
Kettlebell: http://kettlebellblog.blogspot.com
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