Kick und box

Video abspielen

Willkommen zu 15 Minuten für Deine Gesundheit! - 01/08/2026

Heute kommt wieder einmal ein abwechslungsreiches Training dran. Arme, Gesäß, Schulter und auch die Beine werden trainiert. Nach zwei Einheiten Fokus darf heute wieder einmal mehr Abwechslung an den Start. Enjoy!

Liegestütz mit Hund |

Bankstellung mit Beinheben |

Hinsetzen - aufstehen |

Schwingende Antenne |

Gegenläufige Armmühle | Die Koordinationsübung mit den Armen.

Mach jede Übung etwa zwei bis drei Minuten, variiere dabei Tempo, Intensität und Ausführung. Streng dich an und höre auf dein aktuelles Körpergefühl. Achte auf Körperspannung und atme auch bei kraftvollen Übungen bewusst weiter. Versuche, den Alltag für die Viertelstunde hinter dir zu lassen und nimm dir am Ende der Einheit zwei bis drei Minuten Zeit zur Entspannung.

Steh aufrecht und hüftbreit mit angewinkelten Armen.
Auf 1 – kicke die rechte Ferse kräftig nach hinten.
Auf 2 – kicke die linke Ferse.
Auf 3 – boxe mit der rechten Hand kräftig nach vorne.
Auf 4 – boxe mit der linken Hand.
Mindestens 2 Minuten lang, besser 4.
Langsam beginnen und Tempo immer mehr steigern.

Tipp:

Wenn Du bei 3 und 4, also während der Boxschläge, mit den Beinen fest am Boden stehen bleibst, wird daraus eine sehr anspruchsvolle Koordinationsübung.

Beweglichkeit:

 1/5

Kraft:

 2/5

Kalorienverbrauch:

 3/5

Haltung:

 1/5

Koordination:

 3/5

Weitere Übungen die dich interessieren könnten

Dehnen seitlich zur Bank

Stütz und spring!

Beinscheren auf der Bank

Der Mountainclimber!

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