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Abductor Exercise with Resistance

Abductor Exercise with Resistance

Training for legs and buttocks with latex band

Backward Leg Lift with latex band

Backward Leg Lift with latex band

Using a latex band makes the Backward Leg Lift exercise a little more intense

Backwards leg lift in quadruped position

Backwards leg lift in quadruped position

A variant of the backwards leg lift - on all fours

Backwards Leg Lift with Forearm Support

Backwards Leg Lift with Forearm Support

An effective exercise for training your buttock and leg muscles

Backwards Leg Lift with Medicine Ball

Backwards Leg Lift with Medicine Ball

It is like the Backward Leg Lift; however, with the addition of (medicine) balls, it is also coordinatively demanding

Ball Circles, one-legged

Ball Circles, one-legged

The circling of the medicine ball around the body requires your balance and coordination

Ball Crunch

Ball Crunch

With the help of a ball you can run through this modified version of the crunch

Beetle Crunch

Beetle Crunch

The most intensive crunch variant

Bench press on the incline bench with barbell

Bench press on the incline bench with barbell

Using a barbell and an incline bench you can build your chest and triceps muscles

Bench Press with Dumbbells

Bench Press with Dumbbells

The Bench Press is a classic means of training the triceps and chest muscles

Bench Press with Latex Band, Sitting

Bench Press with Latex Band, Sitting

A good starting place for the bench press exercise with weights or firmer latex bands

Bench Press with Rotation

Bench Press with Rotation

As with the Bench Press with Dumbbells, but with an arm rotation

Bench Press, Narrow Grip with Barbell

Bench Press, Narrow Grip with Barbell

Bench Press with Barbell in narrow Triceps Grip

Bench Press, on Incline Bench with Dumbbells

Bench Press, on Incline Bench with Dumbbells

Bench press while sitting on the incline bench strengthens the chest and triceps muscles

Bench press, on incline bench with rotation

Bench press, on incline bench with rotation

BenchPpress on an Incline Bench and Arm Rotation

Bench Press, Wide Grip with Barbell

Bench Press, Wide Grip with Barbell

Classic bench press with a barbell on a wide grip

Bent Forward Rowing with Medicine Ball

Bent Forward Rowing with Medicine Ball

With the bent-forward rowing you can train your upper back muscles and shoulders

Bent Knee Pushup

Bent Knee Pushup

A nice variation on the classic Pushup

Bent outstretched legs

Bent outstretched legs

With this exercise, you stretch your thigh, calf and buttock muscles

Mountain Climber, introductory exercise

Mountain Climber, introductory exercise

The Mountain Climber exercise stabilises the upper body and also helps to get your cardiovascular system going

Biceps Band

Biceps Band

Strengthen your upper arm muscles using a latex band

Biceps Curls against Leg Resistance

Biceps Curls against Leg Resistance

When executed properly, this is a high-intensity exercise for the upper arm muscles

Biceps Curls on Incline Bench

Biceps Curls on Incline Bench

Alternating biceps curls with dumbbells on the incline bench

biceps curls with Barbells

biceps curls with Barbells

Strengthening exercises for the biceps with a barbell

Biceps Curls, Seated, against Leg Resistance

Biceps Curls, Seated, against Leg Resistance

In this exercise you strengthen your biceps using your own leg resistance

Biceps Curls, Seated, with Dumbbells

Biceps Curls, Seated, with Dumbbells

The "classic" biceps curl in sitting position

Biceps Curls, Standing, with Dumbbells

Biceps Curls, Standing, with Dumbbells

The "classic" biceps curl in standing position

Body Stretch

Body Stretch

A relaxing stretch for the whole body

Break

Break

Burpee Jumps

Burpee Jumps

Die Burpees mit der Sprungkombination gehören zu den anspruchsvolleren Varianten der Burpees.

Burpees

Burpees

Ein Burpee ist die ideale Kombination aus Ausdauer- und Krafttraining.

Burpees, Beginner

Burpees, Beginner

Die Anfänger-Variante der Burpees ist ein idealer Einstieg in diese großartige Übungsreihe

Calf Stretch

Calf Stretch

Use this exercise to stretch your calf muscles

Cat's Arched Back

Cat's Arched Back

This mobilisation exercise is actually copied from the animal kingdom

Crunch, Arms Forwards

Crunch, Arms Forwards

Introductory exercise for training the abdominal muscles

Crunch, Arms Backwards

Crunch, Arms Backwards

A very intense abdominal muscle exercise

Crunch, Bent Arms

Crunch, Bent Arms

A variant of the "straight crunch"

Crunches on the Swiss Ball

Crunches on the Swiss Ball

Similar to a "classic" crunch but a great variation with the use of the Swiss Ball

Cuban Press

Cuban Press

The Cuban Press is an exercise that combines several individual exercises

Curl In, with Swiss Ball

Curl In, with Swiss Ball

The legs can be rolled under the body using the gym ball - a true full body workout

Deadlift

Deadlift

The deadlift is one of the absolute classics and a basic exercise for muscle mass and strength gains

Diagonal Forearm Pushup

Diagonal Forearm Pushup

An intensive variant of the static forearm pushup

Figure of Eight

Figure of Eight

Directing a medicine ball in Figure-of-eight movements around your legs

Flank stretching

Flank stretching

Stretching of the broad back muscles

Floating Leg Stretch

Floating Leg Stretch

You may also have come across this under the name of the Cycling exercise

Floating Legs Crossing

Floating Legs Crossing

A dynamic exercise for strengthening your abdominal and leg muscles

Flys on the Floor with Dumbbells

Flys on the Floor with Dumbbells

Flying arm movement on the ground

Flys on the Incline Bench

Flys on the Incline Bench

Using the incline bench with these Flys you can train other portions of your chest muscles

Flys, Lying on the Bench

Flys, Lying on the Bench

Using the bench you have here a greater range of motion than the Flys on the floor

Flys, Negative

Flys, Negative

As with the classic Flys but performed on a downwardly inclining bench

Forearm Curls in the Overhand Grip with Dumbbells

Forearm Curls in the Overhand Grip with Dumbbells

Strengthen the outside of your forearms

Forearm Curls in the Overhand Grip with Dumbbells

Forearm Curls in the Overhand Grip with Dumbbells

Strengthen the upper and outer side of the forearms with a barbell

Forearm Curls in the Underhand Grip with Dumbbells

Forearm Curls in the Underhand Grip with Dumbbells

The insides of your forearms can be trained and strengthened by this exercise

Forearm Curls in the Underhand Grip with Dumbbells

Forearm Curls in the Underhand Grip with Dumbbells

Strong with this exercise, the inside of your forearms

Forearms Stretch

Forearms Stretch

Standing or sitting with this exercise, you stretch your forearms

French Press

French Press

An effective exercise for the triceps in lying position

French Press with Barbell, Overhand

French Press with Barbell, Overhand

This exercise is also known as the "skull crusher" and is effective for training the triceps

Front Head Flex

Front Head Flex

Mobilisation of the cervical spine

Front Lift with Dumbbells

Front Lift with Dumbbells

With dumbbells you strengthen your shoulder muscles and upper back

Front Thigh Stretch

Front Thigh Stretch

A stretch exercise for the front part of the thigh muscles

Hammer curls on the incline bench

Hammer curls on the incline bench

Alternating Hammer Curls with dumbbells on the incline bench

Hammer Curls, Seated, with Dumbbells

Hammer Curls, Seated, with Dumbbells

Strengthening exercises for the upper arm muscles while sitting

Hammer Curls, Standing, with Dumbbells

Hammer Curls, Standing, with Dumbbells

With these Biceps Curls, you hold the dumbbells as if they were a "hammer" in your hand

Hand Press

Hand Press

Press your hands together in front of your chest

Head Turning

Head Turning

Mobilise the cervical spine with a simple movement

Heel Crunch

Heel Crunch

Training for the straight and oblique abdominal muscles

Heel Lift, Standing

Heel Lift, Standing

Strengthen your calf muscles

Heel Lift, with Additional Weight

Heel Lift, with Additional Weight

Intense calf workout with additional weight

High Bridge on Swiss Ball

High Bridge on Swiss Ball

A demanding exercise on the exercise ball, which strengthens the whole body

High Knees

High Knees

Eine super Cardioübung die deine Beine und Bauchmuskulatur kräftigen.

Hip Flexor Stretch

Hip Flexor Stretch

Stretching the hip flexor muscles

Hip Loosen and Buttock Stretch

Hip Loosen and Buttock Stretch

With this exercise you stretch your hip and buttock muscles in lying position

In and Out Push Ups

In and Out Push Ups

Die In and Outs kräftigen deinen ganzen Körper. Es ist die Kombination von Liegestütz und Sprungelementen.

Inside Leg Stretch in Standing Position

Inside Leg Stretch in Standing Position

Stretching the adductors in standing position

Inside leg stretch, sitting

Inside leg stretch, sitting

From a sitting position, bend and open your knee

Inward Leg Lift

Inward Leg Lift

Strengthening exercise for thighs and buttocks

Jumping Jacks

Jumping Jacks

Die Jumping Jacks gehören zu den Klassikern unter den Aufwärmübungen. Sie bringen deinen Kreislauf in Schwung!

Knee Folds

Knee Folds

Tightens the thighs and mobilises the hip joints

Lateral Flexion of Torso

Lateral Flexion of Torso

The lateral flexion of torso exercise is good for the oblique abdominal muscles

Lateral Forearm Knee-Support, Static

Lateral Forearm Knee-Support, Static

A static strengthening exercise for the entire body

Lateral Forearm Support, Static

Lateral Forearm Support, Static

An intensive support exercise that is particularly useful for strengthening the lateral trunk muscles

Lateral Head Flex

Lateral Head Flex

An exercise to help mobilise your spine

Lateral Leg Lift

Lateral Leg Lift

A very intense exercise for the oblique abdominal muscles

Lateral Lift with Dumbbells, Long

Lateral Lift with Dumbbells, Long

A heavier version of "short" lateral raises with weights

Lateral Lift with Dumbbells, Short

Lateral Lift with Dumbbells, Short

Lateral Lift with Weights and Flexed Elbow Joint

Lateral Lift with Latex Band

Lateral Lift with Latex Band

Strengthen your shoulders with this exercise and a latex band

Lateral Lift, Augmented, Static

Lateral Lift, Augmented, Static

Intensive variant of lateral forearm support exercise

Laufen auf der Stelle

Laufen auf der Stelle

Das Laufen auf der Stelle wärmt deinen Körper auf und bereitet dich auf die Belastungen des Trainings vor.

Leg Circles (Corkscrew)

Leg Circles (Corkscrew)

Stretched Leg Circles in Lying Position

Leg Stretch with Swiss Ball

Leg Stretch with Swiss Ball

Coordinatively challenging and intense full body exercise with an exercise ball

Leg Stretch with Swiss Ball, one-legged

Leg Stretch with Swiss Ball, one-legged

For advanced users: a more intense version of the Leg Stretch with Swiss Ball exercise

Leg Train

Leg Train

Stretching the musculature of the back of the thigh

Legs up in 4 moves

Legs up in 4 moves

Raising and lowering the outstretched legs in four steps

Lunge Squat

Lunge Squat

Training for legs and buttocks, with optional weights

Lunge Squat with Barbell

Lunge Squat with Barbell

Lunge Squats, or Lunges, are intensified by the use of the barbell

Lunge Squat, raised

Lunge Squat, raised

A high-intensity exercise for the front thigh and buttock muscles

Lunge with Rotation

Lunge with Rotation

The exercise is similar to the Lunge-Squat but with additional rotation of the upper body

Neck Presses

Neck Presses

Neck presses with a barbell while seated

Negative Bench Press with Barbell

Negative Bench Press with Barbell

Bench press with a barbell on a downward incline bench

Negative Bench Press with Dumbbells

Negative Bench Press with Dumbbells

Bench press with dumbbells on a downward incline bench

Negative Bench Press with Rotation

Negative Bench Press with Rotation

Bench press with an arm rotation on a downwardly inclined bench

One-legged Leg Lift

One-legged Leg Lift

A strengthening exercise for the quadriceps muscles.

One-Legged Lift

One-Legged Lift

One-legged backwards leg lift on the ground

Paddling

Paddling

Strengthening the upper arms and upper back

Pelvic Lift

Pelvic Lift

Strengthening the muscles of the back and buttocks

Pelvic Lift on Swiss Ball

Pelvic Lift on Swiss Ball

An intensive variant of the pelvic lift exercise with the use of the versatile Swiss Ball

Pelvic Lift with Outstretched Leg

Pelvic Lift with Outstretched Leg

A tougher version of the Pelvic Lift exercise

Pelvic Lift with outstretched leg on Swiss Ball

Pelvic Lift with outstretched leg on Swiss Ball

A variant of the pelvic lift exercise with the use of the Swiss Ball

Pendulum Swing

Pendulum Swing

A complex but effective exercise for the whole body

Plank Jacks

Plank Jacks

Die Plank Jacks sind eine schwerere Variante von den Unterarm-Jacks.

Pull-over on Swiss ball

Pull-over on Swiss ball

Pull-overs on the Swiss ball are especially good for giving your chest muscles a workout and broadening your chest.

Punches, with Dumbbells

Punches, with Dumbbells

The Punches with Dumbbells exercise actually resembles the "swings" taken by boxers

Pushup

Pushup

A classic strengthening exercise

Pushups on Medicine Ball

Pushups on Medicine Ball

Coordinatively demanding variant of the classic pushup

Pushups, Raised

Pushups, Raised

A very intense version of the pushup

Rear hamstring stretch, standing

Rear hamstring stretch, standing

With this variant, you stretch your hamstrings in the standing position

Reverse Crunch

Reverse Crunch

Buttock lift in the supine position

Reverse Flys Long

Reverse Flys Long

"Flying" exercise to strengthen the upper back

Reverse Flys on Incline Bench

Reverse Flys on Incline Bench

One of the most effective exercises for the upper back and rear shoulder muscles

Reverse Flys on the floor with dumbbells

Reverse Flys on the floor with dumbbells

Intense variation of Reverse Flys without weights

Reverse Flys, Bent Forward with Dumbbells

Reverse Flys, Bent Forward with Dumbbells

An intense workout for your shoulders and upper back

Rounded Back

Rounded Back

Stretching of the back-extensor muscle (erector spinae)

Rowing with Latex Band

Rowing with Latex Band

A great exercise that you can perform almost anywhere using a latex band

Rowing, Bent Forward with Dumbbells

Rowing, Bent Forward with Dumbbells

The bent forward rowing exercise is a challenging and very effective exercise

Rowing, Standing with Barbell held in a Narrow Grip

Rowing, Standing with Barbell held in a Narrow Grip

Toning for the upper back, shoulders and neck muscles

Back Mobilisation

Back Mobilisation

This exercise mobilizes your spine. It is similar to the cat's arched back.

Torso Rotation with Latex Band

Torso Rotation with Latex Band

With the help of a latex band you can use this exercise to target the training of your abdominal muscles

Shoulder Press with Barbell

Shoulder Press with Barbell

The shoulder press exercise with a barbell in front of the head is also known as the Military Press

Shoulder Press, in Sitting Position

Shoulder Press, in Sitting Position

An intensive strengthening exercises for the shoulders using dumbbells

Shoulder stretching across the chest

Shoulder stretching across the chest

This stretching exercise is used to help relax your shoulder muscles

Shoulder Turn with Dumbbells

Shoulder Turn with Dumbbells

Training for the shoulder blade fixators

Shoulder Turn with Latex Band

Shoulder Turn with Latex Band

From a sitting position turn your forearms outwards

Shoulders and Triceps Stretch

Shoulders and Triceps Stretch

With this exercise, you are focusing particularly on stretching your shoulder and triceps muscles.

Shrugs with Dumbbells

Shrugs with Dumbbells

Shrugs are easy to learn and a very effective exercise for the training of the neck muscles

Side Leg Raise

Side Leg Raise

Training for the oblique abdominal muscles

Sideways Lunges

Sideways Lunges

Effective leg workout with side lunges

Spiderman, introductory exercise

Spiderman, introductory exercise

With this exercise you learn the movements for the more intensive "Spiderman" variants

Squat

Squat

The classic leg exercise

Squat with Barbell

Squat with Barbell

With the additional weight of the barbell you can significantly intensify the Squat exercise

Squat, Static, Leaning

Squat, Static, Leaning

A good introduction to squat exercises and moreover very intense

Stabilising Pushup

Stabilising Pushup

With one hand on a medicine ball you raise the challenge of the pushup

Stabilising Pushup, one-legged

Stabilising Pushup, one-legged

Challenging variation on the pushup with the use of a medicine ball

Standing on One Leg

Standing on One Leg

Static exercise for training the leg muscles

Star Jumps

Star Jumps

Der Star Jump ist eine dynamische Übung, die auf der Plank Position basiert und aufbaut.

Static Forearm Pushup

Static Forearm Pushup

Train your body tension with static pushups

Stretch legs, sitting, extended

Stretch legs, sitting, extended

Stretching the thigh and calf muscles

Stretching for legs and abdomen

Stretching for legs and abdomen

A complex stretch for the oblique abdominal muscles and abductors

Stretching the chest muscles, standing

Stretching the chest muscles, standing

In this exercise as you stretch the chest muscles that are prone to shortening

Swimmer

Swimmer

A strengthening exercise for the entire body

Swimming Kick

Swimming Kick

Backwards Leg Lift with Crawl Movement on the Floor

Torso Rotation on Swiss ball

Torso Rotation on Swiss ball

This exercise is also known as the "Torso Twist" and used to train the entire core muscles

Triceps Dips

Triceps Dips

Tricep Dips are very effective for training the rear arm muscles

Triceps with Latex Band

Triceps with Latex Band

Train your rear upper arm muscles with the latex band

Triceps, lying

Triceps, lying

You can use this exercise lying on a bench with a barbell to intensely train your triceps

Unterarm Jacks

Unterarm Jacks

Während eines Unterarmstütz führst du mit den Beinen die Bewegung der Jumping Jacks aus.

Upper Back Stretch

Upper Back Stretch

Stretching exercise for the straight back extensors

V-Stretching

V-Stretching

Stretch your lower back, adductors and hamstrings

V-Stretching, lateral

V-Stretching, lateral

Stretch your lower back, adductors and hamstrings


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