{"id":43752,"date":"2020-05-01T03:00:00","date_gmt":"2020-05-01T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/15-minuten-eigengewichtstraining\/"},"modified":"2020-05-01T03:00:00","modified_gmt":"2020-05-01T01:00:00","slug":"15-minuten-eigengewichtstraining","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/15-minuten-eigengewichtstraining\/","title":{"rendered":"Workout des Monats: Witness the Fitness"},"content":{"rendered":"\n<p><strong>ALLE FITNESSLEVEL<\/strong> \/ Eigengewichtstraining f\u00fcr Kraft, Power und Geschwindigkeit \/ 15 Min. <\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>: Hohes Reck, Box, Matte <\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kurz, angenehm und effektiv: drei W\u00f6rter, die dieses <strong>Eigengewichtstraining <\/strong>perfekt beschreiben. Ein <strong>15-min\u00fctiges hochintensives Workout um Kraft, Power und Geschwindigkeit aufzubauen.<\/strong> Es besteht aus <strong>3 Runden mit jeweils 4 \u00dcbungen<\/strong>. Zwischen jeder Runde hast du <strong>1 Minute Zeit, um dich auszuruhen.<\/strong> Bist du bereit, Fitness neu zu erleben? <\/p>\n\n\n\n<p>Jede\nRunde besteht aus folgenden \u00dcbungen:&nbsp; <\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">Klimmz\u00fcge<\/a> \u2013 30 Sekunden\u00a0 <\/li><li><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">Box Jumps<\/a> \u2013 40 Sekunden\u00a0 <\/li><li><a href=\"https:\/\/vimeo.com\/193039660\/d2a8155cef\">Liegest\u00fctze<\/a> \u2013 50 Sekunden\u00a0\u00a0 <\/li><li><a href=\"https:\/\/vimeo.com\/193041551\/18b70ea278\">Kniebeugen<\/a> \u2013 60 Sekunden\u00a0 <\/li><\/ol>\n\n\n\n<p>(Pausiere 60 Sekunden und wiederhole das Ganze f\u00fcr zwei weitere Runden) <\/p>\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\">EIGENGEWICHTSTRAINING: WITNESS THE FITNESS<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">SKALIERUNG<\/h3>\n\n\n\n<p>Wenn du\nnoch nicht an hochintensives oder Eigengewichtstraining gew\u00f6hnt bist, skaliere die \u00dcbung wie\nfolgt: <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jump Klimmzug \u2013 Springe vom Boden oder einer Box <\/li><li>Box Jump \u2013 Mache einen Schritt auf die Box\u00a0 <\/li><li>Liegest\u00fctze \u2013 auf den Knien\u00a0 <\/li><li>Kniebeuge \u2013 f\u00fcr alle Level gleich <\/li><\/ul>\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\">EXPERTENTIPPS <\/h3>\n\n\n\n<p>Auch bei diesem Workout liegt <strong>der Fokus auf der Geschwindigkeit<\/strong>. F\u00fcr die meisten stellen Klimmz\u00fcge die schwierigste \u00dcbung dar, w\u00e4hrend Kniebeugen relativ leichtfallen. Wenn n\u00f6tig, kannst du <strong>die Klimmz\u00fcge (und Box Jumps) daher in kleinere S\u00e4tze aufteilen<\/strong> und die Geschwindigkeit etwas reduzieren. Versuche aber, die Liegest\u00fctzen und Kniebeugen ohne Unterbrechung und z\u00fcgig durchzuziehen.<\/p>\n\n\n\n<p><strong>Dieses Workout wird zweifellos deine aerobe Kapazit\u00e4t herausfordern, <\/strong>weshalb die 60 Sekunden Pause nach jeder Runde so wichtig sind. Vergiss nicht, dass du nach jeder Runde ersch\u00f6pfter sein wirst. Es ist daher ok, wenn du das Tempo von Runde zu Runde etwas verlangsamst.<\/p>\n\n\n\n<p>Um den \u00dcberblick \u00fcber deinen Fortschritt zu behalten, notiere dir am Ende die Gesamtzahl der Wiederholungen und versuche, diese beim n\u00e4chsten Mal zu \u00fcbertreffen. <\/p>\n\n\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\">4 EIGENGEWICHTSTRAINING \u00dcBUNGEN<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/194348767\/dcdb6fde1e\">1. PULL-UPS<\/a><\/h4>\n\n\n\n<p> <strong>30 Sekunden, 20 Sekunden Pause<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rumpf und Ges\u00e4\u00dfmuskulatur anspannen. <\/li><li>Schulterbl\u00e4tter zusammenziehen.<\/li><li>Haltung beibehalten.<\/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<h4 class=\"wp-block-heading\"><a href=\"https:\/\/vimeo.com\/191992395\/8971ecd17d\">2. BOX JUMPS<\/a><\/h4>\n\n\n\n<p> <strong>40 Sekunden, 20 Sekunden Pause<\/strong>  <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rumpf anspannen.<\/li><li>H\u00fcfte nach vorne kippen.<\/li><li>Knie bei der Landung beugen.<\/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=\"Box jump\" src=\"https:\/\/player.vimeo.com\/video\/191992395?h=8971ecd17d&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\">3. PUSH-UPS<\/a><\/h4>\n\n\n\n<p> <strong>50 Sekunden, 20 Sekunden Pause<\/strong>   <\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rumpf und Ges\u00e4\u00dfmuskulatur anspannen.<\/li><li>Schultern \u00fcber den Handgelenken.<\/li><li>K\u00f6rper in einer geraden 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\/193041551\/18b70ea278\">4. SQUATS<\/a><\/h4>\n\n\n\n<p><strong>60 Sekunden, 20 Sekunden Pause<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Rumpf anspannen.<\/li><li>H\u00fcfte oberhalb deiner Knie bringen.<\/li><li>Gewicht auf dem ganzen Fu\u00df.<\/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<div style=\"height:50px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Hat dir unser Eigengewichtstraining gefallen? Hier findest du noch andere EVO-Workouts:<\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/10-minuten-hochintensives-workout\/\">10-Minuten hochintensives Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/17-minuten-ganzkorper-workout\/\">17-Minuten Ganzk\u00f6rper-Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/15-minuten-kraft-ausdauer-workout\/\">15-Minuten Kraft und Ausdauer Workout<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/15-minutiges-zirkeltraining\/\">15-Minuten Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/el-diablo-zirkeltraining\/\">15-Minuten Kraft und Ausdauer Zirkeltraining<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/kraft-und-ausdauer-workout-five2\/\">Kraft und Ausdauer Workout<\/a><\/li><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\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img decoding=\"async\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_de-1-1.jpg\" alt=\"Blog CTA - Instagram\" class=\"wp-image-46823\"\/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALLE FITNESSLEVEL \/ Eigengewichtstraining f\u00fcr Kraft, Power und Geschwindigkeit \/ 15 Min. Ausr\u00fcstung: Hohes Reck, Box, Matte Kurz, angenehm und&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43701,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"15-Min Eigengewichtstraining f\u00fcr Kraft, Power &amp; Speed | EVO Fitness","_seopress_titles_desc":"Ein 15-min\u00fctiges hochintensives Eigengewichtstraining um Kraft, Power und Geschwindigkeit aufzubauen. Es besteht aus 3 Runden mit jeweils 4 \u00dcbungen.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1382,128,134,184,185,186,392,1304,1307,1308,1309,1315,1316,1343,1352],"class_list":["post-43752","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-circuit-training-2","tag-eigengewicht","tag-kraft","tag-schnelligkeit","tag-ubung","tag-zirkeltraining","tag-hochintensiv","tag-exercise-2","tag-workout-2","tag-fitness-2","tag-functional-training-2","tag-power-2","tag-high-intensity-2","tag-bodyweight-2","tag-strength-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43752","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=43752"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/43752\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media\/43701"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=43752"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=43752"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=43752"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}