Trainingsplan (bitte übersetzen)

So ich habe einen Trainingsplan im Internet gefunden und der ist auf englisch und ich bräuchte jemanden der es übersetzen kann .

Workout A
Functional warm-up (5-7 minutes):
2 minutes stationary bike (lubricates lower body joints)
Straight leg bridge with double leg curl on stability ball (1 x 10)
Straight leg bridge with single leg curl on stability ball (1 x 6 with each leg)
Opposite raise from four-point or push-up position (1 x 5 from each side)
Medicine ball or cable lateral chopping on stability ball (1 x 6 with each side)
Reverse back/hip extensions on stability ball (1 x 8)
Mountain climbers or mountain jumpers (1 x 10 each leg)
Breakdancers (1 x 10 each leg)
Main exercises:
1. Romanian deadlifts – 2 x 12-14
2. front squats – 2 x 12-14
3. Wide grip pronated lat pulldowns – 2 x 12-14
4. Walking lunges – up & back 10 steps for 2 sets
5. bench press – 2 x 12-14
6. bent over rows – 2 x 12-14
7. Two arm swings – 1 x 25
Ab training (appropriate level for you from section 3.5)
6-8 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout B
Functional warm-up (5-7 minutes, same as Workout A warm-up):
Main exercises:
1. back squats – 2 x 12-14
2. Overhead dumbbell presses – 2 x 12-14
3. standard deadlifts – 2 x 12-14
4. One arm dumbbell rows – 2 x 12-14 with each arm
5. Dumbbell step-ups – 2 x 12-14 with each leg
6. Dumbbell bench press – 1 x 12-14
7. One-arm swings – 1 x 20 with each arm
Ab training (appropriate level for you from section 3.5)
8-10 minute high intensity interval training finish
3-5 minutes stretching all muscle groups

Workout C
20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
3-5 minutes stretching all muscle groups

AB-Training:
Level 1
Lying leg thrusts – 2 x 5
Reverse crunches – 2 x 5
Ab bicycles – 1 x 20 (each knee to elbow counts as one rep)
Alternating crunches – 1 x 15
Bench crunches - 1 x15
Abdominal vacuums

Level 2
Lying leg thrusts – 3 x 8
Reverse crunches – 3 x 6
Ab bicycles – 1 x 24
Stability ball crunches – 1 x 10
Alternating crunches - 1 x 18
Bench crunches - 1 x 18
Abdominal vacuums

Level 3
Decline board leg thrusts – 2 x 8
Lying leg thrusts – 2 x 8
Reverse crunches – 1 x 10
Ab scissors – 1 x 8
Stability ball hip flexion – 1 x 12
Ab bicycles – 1 x 30
Stability ball crunches – 1 x 12
Alternating crunches – 1 x 20
Bench crunches – 1 x 20
Abdominal vacuums

Level 4
Hanging knee raises – 2 x 8
Decline board leg thrusts – 1 x 10
Lying leg thrusts – 1 x 12
Stability ball hip flexion – 1 x 15
Ab bicycles – 1 x 30
Stability ball crunches with arms straight over head – 1 x 10
Bench crunches – 1 x 20
Alternating crunches – 1 x 20
Abdominal vacuums

Level 5
Hanging leg raises – 2 x 5
Hanging knee raises – 2 x 10
Ab wheel – 1 x 6
Decline board leg thrusts – 1 x 12
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 10
Stability ball crunches holding light weight straight over head – 1 x 10
Alternating crunches – 1 x 25
Abdominal vacuums

Level 6
Hanging leg raises – 3 x 6
Hanging knee raises – 3 x 8
Lying leg thrusts – 2 x 15
Ab wheel – 1 x 8
Ab bicycles – 1 x 30
Stability ball crunches holding light weight straight over head – 1 x 12
Stability ball hip flexion – 1 x 15
Abdominal vacuums

Level 7
Hanging leg raises – 4 x 8
Hanging knee raises – 1 x 10
Decline board leg thrusts – 1 x 15
Ab bicycles – 1 x 30
Ab wheel – 1 x 10
Floor crunches holding light weight straight over head – 1 x 15
Weighted cable rope crunches – 1 x 12

Level 8
Hanging leg raises - 4 x 10
Hanging knee raises – 1 x 12
Decline board leg thrusts – 1 x 15
Lying leg thrusts – 1 x 15
Ab scissors – 1 x 20
Stability ball crunches holding light weight straight over head – 1 x 12
Ab wheel – 2 x 10
Ab bicycles – 1 x 30
Alternating ab crunches – 1 x 20
Weighted cable rope crunches – 1 x 15

 

Dankeschön für die schnelle Antwort.

Also könntest du mir dann bitte diese Trainingspläne senden?? Wäre cool von dir.