Full Body Home Workout For Beginners THENX English German

Full Body Home Workout For BeginnersYouTube↗ IA↗(long shot)
Sports 186.3K views 8.3K likes 70 dislikes 21 Mar 2021

THENX 7.8M subscribers United States YouTube↗

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Welcome to another Thenx video.

Willkommen zu einem neuen Thenx Video.

I'm Stefan Heria with Shawne Lozano,

Ich bin Stefan Heria mit Shawne Lozano

and today we have the perfect full-body beginner workout.

und heute machen wir ein perfektes

Today's routine is designed to engage

Ganzkörper Training für Anfänger*innen. Das heutige Training ist entwickelt,

all the major muscle groups of our body,

um alle großen Muskelgruppen zu trainieren,

from our chest, back, arms, abs and glutes, to our legs,

von Brust, Rücken, Arme, Bauch und Po bis zu den Beinen,

while also improving our cardiovascular endurance

während wir auch unsere kardiovaskuläre Ausdauer verbessern,

as we're gonna be doing this workout four times,

weil wir dieses Training vier Mal machen werden,

each exercise for 40 seconds with a 20-second break.

jede Übung für 40 Sekunden mit einer 20-sekündigen Pause.

Now, for the full duration of each exercise,

Während der gesamten Dauer jeder Übung,

I want you to use perfect form.

möchte ich, dass ihr die perfekte Form habt.

And if you start to feel fatigued, you can slow down

Und wenn ihr ermüdet, könnt ihr es langsamer machen,

but try not to stop.

aber versucht, nicht aufzuhören.

The first exercise we have is gonna be Spiderman push-ups

Unsere erste Übung sind Spiderman-Liegestütze

across for 40 seconds.

für 40 Sekunden.

You ready, Shawne?

Bist du bereit, Shawne?

- [Shawne] Let's go.

- [Shawne] Los geht's.

- Let's do it. (bright upbeat music)

- Machen wir's.

We get a 20-second break.

Wir haben eine 20-sekündige Pause.

Now to make that exercise even easier,

Um die Übung noch einfacher zu machen,

you can do the same exact movement,

könnt ihr dieselbe Bewegung machen,

just eliminate the push-up.

aber dabei den Push-up weglassen.

The next exercise we have is gonna be broad jumps across. (gentle bouncy music)

Unsere nächste Übung sind Weitsprünge.

- [Shawne] Let's do it. (bouncy music)

- [Shawne] Machen wir's.

The next exercise we have is gonna be jumping pull-ups.

Unsere nächste Übung sind springende Klimmzüge.

It's a great progression to learn the actual pull-up.

Es ist eine tolle Übung, um echte Klimmzüge zu lernen.

Just keep in mind, the more you're jumping,

Denkt daran, je mehr ihr springt,

the easier the exercise is gonna be.

desto einfacher wird die Übung.

Eventually, over time,

you're gonna wanna eliminate the jump

wollt ihr den Sprung weglassen

and do more of the pull.

und euch mehr hochziehen.

Go for it. (upbeat music)

the next exercise we have is gonna be plate squats. (gentle upbeat music)

unsere nächste Übung sind Plattenkniebeugen.

Normally, we would be doing this exercise on top of a plate

Normalerweise würden wir diese Übung

but we're just gonna go for the movement.

auf einer Platte machen, aber wir machen einfach die Bewegung.

Let's go for it. (upbeat music)

let's get down to the ground for the next exercise.

für die nächste Übung gehen wir auf den Boden.

It's plank to knees elbow.

Sie ist ein Plank von den Knien zu den Ellenbogen.

It's for 40 seconds. (gentle bouncy music)

Für 40 Sekunden.

Down to plank position.

Runter in die Plank Position.

We're gonna bring our knee right to our elbow

Wir bringen unser Knie direkt an unseren Ellenbogen

for 40 seconds. (bouncy music)

für 40 Sekunden.

All right, we're down to the last exercise,

Alles klar, wir sind bei der letzten Übung angekommen

and that's gonna be a wall sit for 40 seconds,

und das ist ein Wandsitz für 40 Sekunden,

a great isometric leg exercise to finish up the workout.

eine tolle isometrische Beinübung, um das Training abzuschließen.

Let's do it, last one.

Los geht's, die letzte.

40 seconds, let's go. (cheerful music)

40 Sekunden, los geht's.

All right, that was the last exercise of round one.

Alles klar, das war die letzte Übung der ersten Runde.

If you were able to complete it, congratulations.

Wenn ihr es geschafft habt,

Try and go for at least three more rounds

sie vollständig zu machen, Gratulation. Versucht, für ein vollständiges Training

for a complete workout.

noch mindestens drei weitere Runden zu machen.

To get this workout and many others just like it,

Um dieses Training und viele andere zu bekommen,

make sure to download the Thenx App in the App Store.

ladet euch die Thenx App im App Store herunter.

Become a member today

Werdet noch heute ein Mitglied

and get full access to all our workout programs,

und bekommt vollen Zugang

technique guides, and daily workouts

zu all unseren Trainingsprogrammen, Technik-Anleitungen und täglichen Trainings,

that are gonna have you shredded,

die euch zerfetzen werden

and join the millions of other Thenx athletes

und schließt euch Millionen anderer Thenx-Sportler*innen

around the world, changing their lives today.

auf der ganzen Welt an, die heute ihre Leben verändern.

And if you enjoyed the video,

Wenn euch das Video gefallen habt,

definitely smash that like button, leave a comment

drückt den Like-Button, hinterlasst einen Kommentar

down below what you want the next video to be about.

und teilt uns mit, worüber das nächste Video sein soll.

And remember we post every Sunday, 8 pm USA Eastern Time.

Denkt daran, wir posten jeden Sonntag, um 8 Uhr abends, USA Eastern Time.

And if you comment within the first 30 minutes

Und wenn ihr innerhalb der ersten 30 Minuten kommentiert,

of any upload, you always have a chance

habt ihr immer die Möglichkeit,

to win some Thenx gear.

Thenx Ausrüstung zu gewinnen.

Now, with that said, thank you guys so much

Damit bedanke ich mich bei euch für's Zusehen

for watching and we'll see you again next Sunday. (bouncy music)

und bis nächsten Sonntag. Jetzt verfügbar auf chrisheria.com Danke für's Zusehen

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