{"id":43591,"date":"2019-10-03T03:00:47","date_gmt":"2019-10-03T01:00:47","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/kraft-und-ausdauer-workout-five2\/"},"modified":"2019-10-03T03:00:47","modified_gmt":"2019-10-03T01:00:47","slug":"kraft-und-ausdauer-workout-five2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/kraft-und-ausdauer-workout-five2\/","title":{"rendered":"Workout des Monats: Five^2"},"content":{"rendered":"\n<p><strong>Alle Level \/ Kraft und Ausdauer Workout \/ auf Zeit<\/strong><\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>: Laufband, Klimmzugstange<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Neuer Monat, neues Workout: Five<sup>2<\/sup> ist ein <strong>Kraft und Ausdauer Workout auf Zeit,<\/strong> f\u00fcr das du nur ein <strong>Laufband, eine Klimmzugstange und &#8211; am allerwichtigsten &#8211; deinen K\u00f6rper brauchst.<\/strong><\/p>\n\n\n\n<p>Wie immer gilt auch bei diesem Workout: \u201cKeep it simple\u201d. Five<sup>2 <\/sup> stellt mit nur <strong>5 \u00dcbungen<\/strong> deine kardiovaskul\u00e4re F\u00e4higkeit auf die Probe, die nacheinander in 5 S\u00e4tzen ausgef\u00fchrt werden. Achte darauf, dich zwischen den \u00dcbungen und S\u00e4tzen ausreichend zu erholen \u2013 aber vergiss nicht, deine Gesamtzeit zu messen.<\/p>\n\n\n\n<p>Die 5\n\u00dcbungen werden in der folgenden Reihenfolge ausgef\u00fchrt:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>500m laufen (Gehen f\u00fcr Beginner)<\/li><li>40 <a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">Air Squats<\/a><\/li><li>30 <a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">Scissor Kicks<\/a><\/li><li>20 <a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">Liegest\u00fctzen<\/a> (Box Liegest\u00fctzen f\u00fcr Beginner)<\/li><li>10 <a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">Klimmz\u00fcge<\/a> (TRX Rows f\u00fcr Beginner)<\/li><\/ol>\n\n\n\n<p>Wer nicht an <a href=\"https:\/\/evofitness.at\/tabata-vs-hiit\/\">hochintensives Training<\/a> gew\u00f6hnt ist, kann jede \u00dcbung in eine schaffbare Anzahl an Wiederholungen unterteilen. Wenn hochintensives Kraft und Ausdauer Workout allerdings genau dein Ding ist, versuche alle Wiederholungen am St\u00fcck durchzuziehen.<\/p>\n\n\n\n<p><strong>Noch ein letzter Ratschlag: <\/strong>Fange langsam an. Wenn du dich beim Laufen v\u00f6llig auspowerst, werden dir die Kniebeugen schwerfallen. Eine zu hohe Herzfrequenz limitiert deine F\u00e4higkeit, eine konstante Leistung zu halten \u2013 nutze deine Pausen sinnvoll. <\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized is-style-default\"><a href=\"https:\/\/evofitness.at\/de\/mitgliedschaften\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de.png\" alt=\"evo at standard sales campaign blog de\" class=\"wp-image-56820\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-de-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">FIVE<sup>2<\/sup>: KRAFT UND AUSDAUER WORKOUT<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">SKALIERUNG<\/h3>\n\n\n\n<p>Halte\ndich je nach deinem Fitnesslevel an folgende Skalierung:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>BEGINNER \u2013 3 Runden<\/li><li>FORTGESCHRITTEN \u2013 4 Runden<\/li><li>ERFAHREN \u2013 5 Runden<\/li><\/ul>\n\n\n\n<p>Mit steigender Kraft und Ausdauer wirst du jedes Mal, wenn du dieses Workout machst, deine Leistung verbessern.<\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u00dcBUNGEN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">1. 500M LAUF<\/h4>\n\n\n\n<p>Gehen f\u00fcr Beginner<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">2. SQUATS<\/a><\/h4>\n\n\n\n<p><strong>40 Wdh.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Spanne den Rumpf an.<\/li><li>Hebe die H\u00fcften.<\/li><li> Dein Gewicht liegt auf der Mitte deines Fu\u00dfes.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Deep squat\" src=\"https:\/\/player.vimeo.com\/video\/193041551?h=18b70ea278&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191960222\/15c1cca7f9\">3. SCISSOR KICKS<\/a><\/h4>\n\n\n\n<p><strong>30 Wdh.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Spanne\nden Rumpf an.<\/li><li>Dr\u00fccke\nden unteren R\u00fccken gegen den Boden.<\/li><li>Hebe Arm und Bein in einer kraftvollen und z\u00fcgigen Bewegung. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Scissor kicks\" src=\"https:\/\/player.vimeo.com\/video\/191960222?h=15c1cca7f9&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">4. PUSH-UPS<\/a><\/h4>\n\n\n\n<p><strong>20 Wdh.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Spanne Rumpf und Oberschenkel an.<\/li><li>Deine Schultern befinden sich senkrecht \u00fcber deinen Handgelenken.<\/li><li>Dein K\u00f6rper bildet eine gerade Linie.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Push up\" src=\"https:\/\/player.vimeo.com\/video\/193039660?h=d2a8155cef&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">5. PULL-UPS<\/a><\/h4>\n\n\n\n<p><strong>10 Wdh.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Spanne\nRumpf und Oberschenkel an.<\/li><li>Ziehe\ndie Schulterbl\u00e4tter zusammen.<\/li><li>Achte darauf, die richtige Haltung zu bewahren. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Pull up\" src=\"https:\/\/player.vimeo.com\/video\/194348767?h=dcdb6fde1e&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hat dir unser Kraft &amp; Ausdauer Workout gefallen? Hier findest du noch andere EVO-Workouts:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/push-pull-squat-workout\/\">Push Pull Squat Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/9-minuten-tabata-workout\/\">9-Minuten Tabata Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/eigengewicht-workout-seven\/\">Eigengewicht Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/kraft-ausdauer-workout\/\">Kraft und Ausdauer Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/high-intensity-kraft-ausdauer-training\/\">Hoch-intensives Kraft-Ausdauer Training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/langhantel-training\/\">Langhantel-Training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/deadlift-workout\/\">Deadlift Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/eigengewicht-workout-ausdauer-kraft\/\">20-Minuten Eigengewicht Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/cardio-eigengewicht-zirkeltraining\/\">Cardio Eigengewicht-Training<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/emom-corebag-zirkeltraining\/\">EMOM Corebag Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/zirkeltraining-fantastischen-4\/\">Eigengewicht Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/eigengewicht-trx-workout\/\">Eigengewcht und TRX Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/queenax-workout\/\">Queenax Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/kinesis-workout\/\">Kinesis Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/sommer-eigengewicht-workout\/\">Ganzk\u00f6rper Sommer Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/glutes-workout\/\">Glutes Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/16-minutiges-tabata-workout\/\">16-min\u00fctiges Tabata Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/core-workout-fuer-paare\/\">Workout f\u00fcr Paare<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/36-minutiges-beintraining\/\">Beintraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/10-minutiges-ganzkorpertraining\/\">10-Minuten Ganzk\u00f6rpertraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/tabata-workout\/\">Tabata Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-kettlebell-core-workout\/\">Kettlebell Core Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/langhantel-workout\/\">Langhantel Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/schnelles-10-minuetiges-zirkeltraining\/\">High Intensity Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/des-teufels-advokat\/\">Cardio Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-bewegungsbalance\/\">Bewegungsbalance Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-in-the-bag\/\">Corebag Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-kinesis-core-workout\/\">Kinesis Core Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/workout-des-monats-jump-start-hiit-workout\/\">Jump Start HIIT Workout<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-tage-probetraining\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de.png\" alt=\"evo at trial cta 7 days blog male de\" class=\"wp-image-56834\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-de-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Alle Level \/ Kraft und Ausdauer Workout \/ auf Zeit Ausr\u00fcstung: Laufband, Klimmzugstange Neuer Monat, neues Workout: Five2 ist ein&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43006,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Kraft und Ausdauer Workout: Five^2 | EVO Fitness","_seopress_titles_desc":"Du bist auf der Suche nach einem neuen Kraft und Ausdauer Workout aber dir fehlt die Inspiration? Five2 ist ein perfektes Eigengewicht-Zirkeltraining.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1304,1307,1308,1316,1331,1343,127,1352,128,1375,134,1382,149,181,183,186,260,392,755],"class_list":["post-43591","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-exercise-2","tag-workout-2","tag-fitness-2","tag-high-intensity-2","tag-sport-2","tag-bodyweight-2","tag-ausdauer","tag-strength-2","tag-eigengewicht","tag-endurance-2","tag-kraft","tag-circuit-training-2","tag-langhantel","tag-bewegung","tag-funktionell","tag-zirkeltraining","tag-leistung","tag-hochintensiv","tag-kondition"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43591","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/comments?post=43591"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43591\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media\/43006"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=43591"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=43591"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=43591"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}