{"id":57728,"date":"2026-04-17T05:00:00","date_gmt":"2026-04-17T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/?p=57728"},"modified":"2026-04-17T13:47:17","modified_gmt":"2026-04-17T11:47:17","slug":"20-min-schulter-und-bein-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/de\/blog\/move\/20-min-schulter-und-bein-workout\/","title":{"rendered":"Workout der Woche: 20 Min. Schulter- und Bein-Workout"},"content":{"rendered":"\n<p><strong>ALLE FITNESSLEVEL&nbsp;<\/strong>\/&nbsp;Schulter- und Bein-Workout\u202f\/ 20&nbsp;Minuten&nbsp;<\/p>\n\n\n\n<p><strong>Ausr\u00fcstung<\/strong>:&nbsp;Dumbbells,&nbsp;Leg&nbsp;Curl&nbsp;Maschine &amp;&nbsp;Trainingsbank&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Der Leg Day ist ber\u00fchmt f\u00fcr seinen schlechten Ruf \u2013 und unz\u00e4hlige&nbsp;Memes, Videos und Posts im Internet sind der beste Beweis daf\u00fcr.&nbsp;<\/strong>Aber Spa\u00df beiseite: Beintraining ist f\u00fcr die allgemeine Fitness unverzichtbar.&nbsp;<strong>Starke Beine verbessern die Leistungsf\u00e4higkeit, Stabilit\u00e4t und Kraft und unterst\u00fctzen sogar die Kraft des Oberk\u00f6rpers.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>Eine einfache Strategie, um sicherzustellen, dass du&nbsp;den Leg Day&nbsp;nie \u00fcberspringst? Kombiniere&nbsp;ihn&nbsp;mit etwas, das dir Spa\u00df macht.&nbsp;<\/strong>Genau das macht die heutige Trainingseinheit. Dieses&nbsp;<strong>Schulter- und Bein-Workout<\/strong>&nbsp;besteht aus&nbsp;<strong>3 \u00dcbungen<\/strong>&nbsp;mit jeweils&nbsp;<strong>unterschiedlichen Wiederholungszahlen<\/strong>&nbsp;und&nbsp;<strong>3 S\u00e4tzen<\/strong>. Zwischen den \u00dcbungen und S\u00e4tzen hast du&nbsp;<strong>1 Minute Pause<\/strong>. Insgesamt dauert dieses Workout&nbsp;<strong>20 Minuten.<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Dumbbell\u00a0Thrusters\u00a0&#8211; 8\u00a0bis\u00a010\u00a0Wiederholungen\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"2\" class=\"wp-block-list\">\n<li>Seated\u00a0Leg\u00a0Curl\u00a0&#8211; 10\u00a0bis\u00a012\u00a0Wiederholungen\u00a0<\/li>\n<\/ol>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>Seated\u00a0Bent\u00a0Over\u00a0Dumbbell\u00a0Reverse\u00a0Fly\u00a0&#8211; 12\u00a0bis\u00a015\u00a0Wiederholungen\u00a0<\/li>\n<\/ol>\n\n\n\n<p><strong>Los geht\u2018s<\/strong><strong>!<\/strong>&nbsp;<\/p>\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\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\u00a0<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0\u00dcbungen\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Unterschiedliche\u00a0Wiederholungszahlen\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3\u00a0S\u00e4tze\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 Minute Pause zwischen den \u00dcbungen und Runden\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ausr\u00fcstung:\u00a0Dumbbells,\u00a0Leg\u00a0Curl\u00a0Maschine &amp;\u00a0Trainingsbank\u00a0<\/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\u00a0<\/h2>\n\n\n\n<p><strong>3&nbsp;S\u00e4tze<\/strong>&nbsp;<\/p>\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\">1 \u2013 DUMBBELL THRUSTER\u00a0<\/h3>\n\n\n\n<p><strong>8&nbsp;<\/strong><strong>bis<\/strong><strong>&nbsp;10&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stehe aufrecht, die F\u00fc\u00dfe schulterbreit auseinander, und halte in jeder Hand eine\u00a0Dumbbell\u00a0auf Schulterh\u00f6he.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gehe in die Squat-Position. Halte die Brust aufrecht und die Knie \u00fcber den Zehen.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dr\u00fccke dich durch die Fersen wieder nach oben, um dich aufzurichten, und hebe die\u00a0Dumbbells\u00a0in einer einzigen explosiven Bewegung \u00fcber den Kopf.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senke die Gewichte wieder auf deine Schultern und beginne direkt mit der n\u00e4chsten Wiederholung.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/CFLMO9Tx0z4?si=LbzDRtsAsmFsnJWp\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\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 \u2013 SEATED LEG CURL\u00a0<\/h3>\n\n\n\n<p><strong>10&nbsp;bis&nbsp;12&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lege die R\u00fcckseite deiner Kn\u00f6chel auf das Curl-Polster.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Setze dich aufrecht hin, halte die Griffe fest und spanne deine K\u00f6rpermitte an.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beuge die Knie und dr\u00fccke das Polster nach unten, indem du deine Oberschenkelr\u00fcckseite anspannst.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte unten kurz inne und kehre dann langsam in die Ausgangsposition zur\u00fcck.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kontrolliere jede Wiederholung, sodass der Schwung des Gewichts nicht die Arbeit f\u00fcr dich \u00fcbernimmt.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/EFnsg4Lukao?si=-AsXn-_jiPEz7rK4\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\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; SEATED BENT OVER DUMBBELL REVERSE FLY\u00a0<\/h3>\n\n\n\n<p><strong>12&nbsp;<\/strong><strong>bis<\/strong><strong>&nbsp;15&nbsp;<\/strong><strong>Wiederholungen<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Setze dich auf die Kante einer Trainingsbank und halte in jeder Hand eine\u00a0Dumbbell.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beuge dich aus der H\u00fcfte nach vorne, w\u00e4hrend du den R\u00fccken gerade h\u00e4ltst und die Gewichte unterhalb deiner Schultern h\u00e4ngen l\u00e4sst.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Halte die Ellbogen leicht gebeugt und hebe die Hanteln seitlich an, bis deine Arme mit den Schultern auf einer H\u00f6he sind.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spanne am h\u00f6chsten Punkt der Bewegung deine hinteren Deltamuskeln aktiv an.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Senke die Gewichte langsam und kontrolliert wieder ab in die Ausgangsposition.\u00a0<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vermeide es, die Schwungkraft zu nutzen: F\u00fchre die Bewegung durchgehend pr\u00e4zise und kontrolliert aus.\u00a0<\/li>\n<\/ul>\n\n\n\n<div style=\"width:100%; max-width:800px; aspect-ratio:16\/9; border-radius:20px; overflow:hidden; position:relative;\"> \n\u00a0 <iframe\n\u00a0 src=\"https:\/\/www.youtube.com\/embed\/ftl9zL1m4ng?si=BzRFFICXH1SbjIYO\"\n\u00a0 title=\"YouTube video player\"\n\u00a0 allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"\n\u00a0 referrerpolicy=\"strict-origin-when-cross-origin\"\n\u00a0 allowfullscreen\n\u00a0 loading=\"lazy\"\n\u00a0 style=\"position:absolute; inset:0; width:100%; height:100%; border:0; border-radius:20px;\">\n\u00a0 <\/iframe>\n<\/div>\n\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\">Schulter- und Bein-Workout\u00a0schon geschafft? Hier findest du deine n\u00e4chste Challenge:\u00a0<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/30-minuten-oberkoerper-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. Oberk\u00f6rper-Kraft-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/30-min-unilaterales-ruecken-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. unilaterales R\u00fccken-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-bein-workout-an-der-smith-maschine\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Bein-Workout an der Smith-Maschine<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-emom-oberkoerper-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. EMOM-Oberk\u00f6rper-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/30-min-arm-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30 Min. Arm-Kraft-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-kraft-workout-fuer-die-untere-brust\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Kraft-Workout f\u00fcr die untere Brust<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15 Min. HIIT-Push-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-workout-fuer-den-oberen-ruecken\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Workout f\u00fcr den oberen R\u00fccken<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-dumbbell-kraft-workout-fuer-den-oberkoerper\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Dumbbell-Kraft-Workout f\u00fcr den Oberk\u00f6rper<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/25-min-kettlebell-kraft-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25 Min. Kettlebell-Kraft-Workout<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/10-min-amrap-cardio-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">10 Min. AMRAP-Cardio-Workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/de\/blog\/move\/20-min-weihnachts-zirkel-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20 Min. Weihnachts-Zirkel-Workout<\/a>\u00a0<\/li>\n<\/ul>\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","protected":false},"excerpt":{"rendered":"<p>ALLE FITNESSLEVEL&nbsp;\/&nbsp;Schulter- und Bein-Workout\u202f\/ 20&nbsp;Minuten&nbsp; Ausr\u00fcstung:&nbsp;Dumbbells,&nbsp;Leg&nbsp;Curl&nbsp;Maschine &amp;&nbsp;Trainingsbank&nbsp; Der Leg Day ist ber\u00fchmt f\u00fcr seinen schlechten Ruf \u2013 und unz\u00e4hlige&nbsp;Memes, Videos&#8230;<\/p>\n","protected":false},"author":5,"featured_media":57681,"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: 20 Min. Schulter- und Bein-Workout","_seopress_titles_desc":"Lass den Leg Day nie wieder ausfallen. Teste dieses 20 Min. Schulter- und Bein-Workout und baue in nur einer Session ausgewogene Kraft auf.","_seopress_robots_index":"","footnotes":""},"categories":[102],"tags":[952,1307,1443,1741],"class_list":["post-57728","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout-der-woche","tag-workout-2","tag-wow-2","tag-schulter-und-bein-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/57728","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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/comments?post=57728"}],"version-history":[{"count":2,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/57728\/revisions"}],"predecessor-version":[{"id":57732,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/posts\/57728\/revisions\/57732"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media\/57681"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/media?parent=57728"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/categories?post=57728"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/de\/wp-json\/wp\/v2\/tags?post=57728"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}