{"id":44452,"date":"2023-10-09T03:00:00","date_gmt":"2023-10-09T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/10min-fullbody-amrap-workout-2\/"},"modified":"2025-05-16T12:10:54","modified_gmt":"2025-05-16T10:10:54","slug":"10min-fullbody-amrap-workout-2","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/10min-fullbody-amrap-workout-2\/","title":{"rendered":"Workout der Woche: 10 Min. Full-body AMRAP Workout"},"content":{"rendered":"\n<p><strong>ALLE FITNESSLEVEL&nbsp;<\/strong>\/ Full-body AMRAP Workout \/ 10 Minuten<\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>: Barbell &amp; Trainingsmatte<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>In der Fitnessbranche trifft man st\u00e4ndig auf Abk\u00fcrzungen. AMRAP bildet da keine Ausnahme.<\/strong> Diese Art von <a href=\"https:\/\/evofitness.at\/tabata-emom-amrap-hiit\/\">HIIT-Training<\/a> steht f\u00fcr \u201eAs Many Rounds As Possible\u201c und eignet sich nicht nur f\u00fcr diejenigen, die wenig Zeit haben, sondern auch <strong>f\u00fcr alle, die sich dynamischere und belebendere Trainingseinheiten w\u00fcnschen<\/strong>.<\/p>\n\n\n\n<p>Wenn du deine Grenzen und Ausdauer testen und erweitern und deine Trainingsintensit\u00e4t steigern m\u00f6chtest, musst du dieses <strong>F<\/strong><strong>ull-body AMRAP <\/strong><strong>W<\/strong><strong>orkout<\/strong> unbedingt ausprobieren. Es besteht aus <strong>3 \u00dcbungen<\/strong> mit jeweils <strong>unterschiedlicher Anzahl an Wiederholungen.<\/strong> Die Herausforderung besteht darin, in<strong> 10 Minuten<\/strong> so viele Runden wie m\u00f6glich zu absolvieren.&nbsp;&nbsp;<\/p>\n\n\n\n<ol style=\"list-style-type:1\" class=\"wp-block-list\">\n<li>Push-ups 20x<\/li>\n\n\n\n<li>Barbell front Squat 15x<\/li>\n\n\n\n<li>Abdominal Row 10x&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s go!<\/strong><\/p>\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\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 \u00dcbungen<\/li>\n\n\n\n<li>Unterschiedliche Anzahl an Wiederholungen pro \u00dcbung<\/li>\n\n\n\n<li>AMRAP (As Many Rounds As Possible)<\/li>\n\n\n\n<li>Keine Pause zwischen den Runden<\/li>\n\n\n\n<li>10 Minuten insgesamt&nbsp;<\/li>\n\n\n\n<li>Ausr\u00fcstung: Barbell &amp; Trainingsmatte<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT \u00dcBUNGSLISTE<\/h2>\n\n\n\n<p><strong>AMRAP (As Many Rounds As Possible)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; PUSH-UPS<\/h3>\n\n\n\n<p><strong>20 <\/strong><strong>Wiederholungen<\/strong><strong><\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginne in der Plank Position; Deine Arme sind ausgestreckt, deine Schultern \u00fcber deinen Handgelenken und dein K\u00f6rper bildet eine gerade Linie.<\/li>\n\n\n\n<li>Spanne Rumpf und Ges\u00e4\u00dfmuskeln an.<\/li>\n\n\n\n<li>Halte die Schultern \u00fcber den Handgelenken und lass deinen gesamten K\u00f6rper so tief wie m\u00f6glich zu Boden sinken.<\/li>\n\n\n\n<li>Dr\u00fcck deinen K\u00f6rper wieder nach oben und kehre in die Ausgangsposition zur\u00fcck.<\/li>\n\n\n\n<li>Wiederhole<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; BARBELL FRONT SQUAT<\/h3>\n\n\n\n<p><strong>15 <\/strong><strong>Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beginne stehend mit der Barbell in Rack Position (die Barbell liegt locker in den Handfl\u00e4chen, die Oberarme sind horizontal).<\/li>\n\n\n\n<li>Beginne die Bewegung, indem du in die Kniebeuge gehst. Halte deinen R\u00fccken dabei gerade.<\/li>\n\n\n\n<li>Versuche, deine H\u00fcften bis kurz unter deine Knie zu bringen, ohne dabei Kontrolle oder Gleichgewicht \u00fcber die Barbell zu verlieren.<\/li>\n\n\n\n<li>Kehre wieder in die Ausgangsposition zur\u00fcck und wiederhole 15 Mal.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; ABDOMINAL ROW<\/h3>\n\n\n\n<p><strong>10 <\/strong><strong>Wiederholungen<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lege dich mit ausgestreckten Beinen und aneinander liegenden F\u00fc\u00dfen auf den R\u00fccken. Strecke die Arme gerade \u00fcber deinem Kopf aus. Dr\u00fccke deinen unteren R\u00fccken leicht gegen den Boden.<\/li>\n\n\n\n<li>Beginne die Bewegung, indem du die Knie in Richtung des Brustkorbs ziehst und gleichzeitig mit den H\u00e4nden die F\u00fc\u00dfe ber\u00fchrst. Dabei beugen sich deine Beine, aber deine Arme bleiben ausgestreckt. Stelle dir zur Vereinfachung vor, dass du mit den Armen eine Halbkreisform nachzeichnest, w\u00e4hrend sie sich den F\u00fc\u00dfen n\u00e4hern.<\/li>\n\n\n\n<li>Achte darauf, das Gleichgewicht und die Kontrolle zu halten, wenn die H\u00e4nde die F\u00fc\u00dfe ber\u00fchren.<\/li>\n\n\n\n<li>Kehre kontrolliert wieder in die Ausgangsposition zur\u00fcck und wiederhole.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Full-body AMRAP Workout erledigt! Dein n\u00e4chstes Workout findest du hier:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/30-min-hiit-fullbody-workout\/\">30 Min. HIIT Full-body Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/18-min-unterkoerper-workout\/\">18 Min. Unterk\u00f6rper Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-oberkoerper-workout\/\">20 Min. Oberk\u00f6rper Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/10-min-cardio-und-core-workout\/\">10 Min. Cardio und Core Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-schulter-strength-workout\/\">20 Min. Schulter Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/10-min-functional-bodyweight-workout\/\">10 Min. Functional Bodyweight Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/11-min-amrap-strength-workout\/\">11 Min. AMRAP Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-unterkoerper-strength-workout\/\">20 Min. Unterk\u00f6rper Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/20min-emom-strength-workout\/\">20 Min. EMOM Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/15-min-oberkoerper-strength-workout\/\">15 Min. Oberk\u00f6rper Strength Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/20min-cardio-workout\/\">20 Min. Cardio Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/10-min-metabolic-strength-workout\/\">10 Min. Metabolic Strength Workout<\/a>&nbsp;<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/14-min-fullbody-hiit-workout\/\">14 Min. Full-body HIIT Workout<\/a><\/li>\n<\/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&nbsp;\/ Full-body AMRAP Workout \/ 10 Minuten Ausr\u00fcstung: Barbell &amp; Trainingsmatte In der Fitnessbranche trifft man st\u00e4ndig auf Abk\u00fcrzungen&#8230;.<\/p>\n","protected":false},"author":4,"featured_media":44428,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout der Woche: 10 Min. Full-body AMRAP Workout | EVO Fitness","_seopress_titles_desc":"Kurz f\u00fcr \"As Many Rounds As Possible\u201d, ist dieses 10 Min. Full-body AMRAP Workout das perfekte Workout f\u00fcr alle mit wenig Zeit.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[1307,1443,1460,1476],"class_list":["post-44452","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-2","tag-wow-2","tag-amrap-2","tag-amrap-workout-2"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/44452","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=44452"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/44452\/revisions"}],"predecessor-version":[{"id":54823,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/44452\/revisions\/54823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media\/44428"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=44452"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=44452"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=44452"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}