{"id":64194,"date":"2020-12-22T08:56:08","date_gmt":"2020-12-22T07:56:08","guid":{"rendered":"https:\/\/bb.dwizards.dev\/12-days-of-christmas-eine-weihnachtliche-fitness-herausforderung\/"},"modified":"2023-10-25T08:37:46","modified_gmt":"2023-10-25T08:37:46","slug":"12-days-of-christmas-eine-weihnachtliche-fitness-herausforderung","status":"publish","type":"post","link":"https:\/\/building-body.com\/de\/12-days-of-christmas-eine-weihnachtliche-fitness-herausforderung\/","title":{"rendered":"12 days of Christmas \u2013 eine weihnachtliche Fitness-Herausforderung"},"content":{"rendered":"\n

\u201cOn the first day of Christmas my true love gave to me: a partridge and a pear tree. On the second day of Christmas\u2026\u201d<\/em><\/p>\n\n\n\n

Klingt bekannt? Wenn ihr mit den Strophen dieses Lieds vertraut und ein Fitnessbegeisterter seid, haben wie einen wahren weihnachtlichen \u201eGenuss\u201c f\u00fcr euch.<\/p>\n\n\n\n

Trainings zum Thema Weihnachten sind eine gro\u00dfartige M\u00f6glichkeit, um in den Feiertagen aktiv und motiviert zu bleiben. Eine solche Herausforderung ist die 12 days of Christmas <\/em>Challenge, mit der man die Trainingsroutine interessant und unterhaltsam gestalten kann!<\/p>\n\n\n\n

Dieses weihnachtliche Training enth\u00e4lt 12 HIIT-\u00dcbungen f\u00fcr den ganzen K\u00f6rper. Diese K\u00f6rpergewichts\u00fcbungen erfordern kein Zubeh\u00f6r, sodass dieses Training f\u00fcr das Training zu Hause geeignet ist.<\/p>\n\n\n\n

Jede \u00dcbung in diesem weihnachtlichen Training erh\u00f6ht schnell die Herzfrequenz, damit man so viele Kalorien wie m\u00f6glich verbrennen kann. Ebenso zielt jede von diesen \u00dcbungen einen anderen K\u00f6rperteil ab und st\u00e4rkt ihn, weshalb man auch unbewusst ein umfassendes Ganzk\u00f6rpertraining ausf\u00fchrt. Das Ziel dieses Trainings ist es, jeden Tag eine \u00dcbung mehr zu machen, und jede folgende \u00dcbung hat eine Wiederholung mehr \u2013 genau wie die Aufz\u00e4hlung im Lied nahelegt. \ud83d\ude09<\/p>\n\n\n\n

<\/div>\n\n\n\n

Herausforderung:<\/h3>\n\n\n\n
<\/div>\n\n\n\n

* f\u00fcr das Video auf den \u00dcbungsnamen klicken<\/em><\/p>\n\n\n\n

<\/div>\n\n\n\n

1. Tag:<\/strong><\/p>\n\n\n\n

Plank<\/a> (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

2. Tag:<\/strong><\/p>\n\n\n\n

2 Hip Lifts<\/a><\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

3. Tag:<\/strong><\/p>\n\n\n\n

3 Push Ups<\/a><\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

4. Tag:<\/strong><\/p>\n\n\n\n

4 Reverse Sit Ups<\/a><\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

5. Tag:<\/strong><\/p>\n\n\n\n

5 Tricep Dips<\/a><\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

6. Tag:<\/strong><\/p>\n\n\n\n

6 Mountain Climbers<\/a><\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

7. Tag:<\/strong><\/p>\n\n\n\n

7 Leg Lifts<\/a><\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

8. Tag:<\/strong><\/p>\n\n\n\n

8 Crunches<\/a><\/p>\n\n\n\n

7 Leg Lifts<\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

9. Tag:<\/strong><\/p>\n\n\n\n

9 Supermans<\/a><\/p>\n\n\n\n

8 Crunches<\/p>\n\n\n\n

7 Leg Lifts<\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

10. Tag:<\/strong><\/p>\n\n\n\n

10 Lunges<\/a><\/p>\n\n\n\n

9 Supermans<\/p>\n\n\n\n

8 Crunches<\/p>\n\n\n\n

7 Leg Lifts<\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

11. Tag:<\/strong><\/p>\n\n\n\n

11 Calf Raises<\/a><\/p>\n\n\n\n

10 Lunges<\/p>\n\n\n\n

9 Supermans<\/p>\n\n\n\n

8 Crunches<\/p>\n\n\n\n

7 Leg Lifts<\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n\n\n\n

<\/div>\n\n\n\n

12. Tag:<\/strong><\/p>\n\n\n\n

12 Squats<\/a><\/p>\n\n\n\n

11 Calf Raises<\/p>\n\n\n\n

10 Lunges<\/p>\n\n\n\n

9 Supermans<\/p>\n\n\n\n

8 Crunches<\/p>\n\n\n\n

7 Leg Lifts<\/p>\n\n\n\n

6 Mountain Climbers<\/p>\n\n\n\n

5 Tricep Dips<\/p>\n\n\n\n

4 Reverse Sit Ups<\/p>\n\n\n\n

3 Push Ups<\/p>\n\n\n\n

2 Hip Lifts<\/p>\n\n\n\n

Plank (20 Sekunden)<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201cOn the first day of Christmas my true love gave to me: a partridge and a pear tree. On the second day of Christmas\u2026\u201d Klingt bekannt? Wenn ihr mit den Strophen dieses Lieds vertraut und ein Fitnessbegeisterter seid, haben wie einen wahren weihnachtlichen \u201eGenuss\u201c f\u00fcr euch. Trainings zum Thema Weihnachten sind eine gro\u00dfartige M\u00f6glichkeit, um […]<\/p>\n","protected":false},"author":3,"featured_media":64195,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5937,5941],"tags":[58,155,6700,6708,6823,7003,7020,7033,7034],"class_list":["post-64194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","category-ubungen-training","tag-hiit","tag-bodyweight","tag-training","tag-uebungen","tag-koerperliche-aktivitaet","tag-weihnachten","tag-feiertage","tag-trainingsprogramm","tag-koerpergewichtsuebung"],"acf":[],"yoast_head":"\n12 days of Christmas \u2013 eine weihnachtliche Fitness-Herausforderung - Building Body<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/building-body.com\/de\/12-days-of-christmas-eine-weihnachtliche-fitness-herausforderung\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12 days of Christmas \u2013 eine weihnachtliche Fitness-Herausforderung - Building Body\" \/>\n<meta property=\"og:description\" content=\"\u201cOn the first day of Christmas my true love gave to me: a partridge and a pear tree. 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