All Rounder

Gemiddeld Duration 1 u 7 m

Doelgebieden: Core

Uitrusting: Dumbbell

Toegevoegd door Kaye Johnson

Exercises

Set 1: 1 ronde

Side Bends

30 seconden

Big Forward Arm Circles

30 seconden

Torso Twists

30 seconden

Rest

10 seconden

Set 2: 2 rondes

Alternating Bicep Curls

30 seconden

Rest

5 seconden

Crunches

30 seconden

Rest

5 seconden

Walking Lunges

30 seconden

Rest

5 seconden

Dumbbell Front Raises

20 seconden

Rest

5 seconden

Cross Body Crunches

30 seconden

Rest

5 seconden

Prisoner Squats

30 seconden

Rest

5 seconden

Dumbbell Lateral Shoulder Raises

20 seconden

Rest

5 seconden

Double Crunches

30 seconden

Rest

5 seconden

Floor Bridge

30 seconden

Rest

15 seconden

Set 3: 3 rondes

Alternating Dumbbell Curls

30 seconden

Rest

15 seconden

Dumbbell Bent Over Rows

30 seconden

Rest

15 seconden

Dumbbell Front Raises

20 seconden

Rest

15 seconden

Dumbbell Lateral Shoulder Raises

20 seconden

Rest

15 seconden

Dumbbell Left Side Bends

30 seconden

Dumbbell Right Side Bends

30 seconden

Rest

15 seconden

Dumbbell Push Press

30 seconden

Rest

15 seconden

Dumbbell Upright Rows

30 seconden

Rest

15 seconden

Kneeling Push-Ups

30 seconden

Rest

15 seconden

Plank

30 seconden

Rest

15 seconden

Kneeling Diamond Push-Ups

20 seconden

Rest

15 seconden

Full Left Side Plank

30 seconden

Rest

5 seconden

Right Side Plank

30 seconden

Rest

15 seconden

Set 4: 3 rondes

Crunches

30 seconden

Rest

10 seconden

Vertical Leg Crunches

30 seconden

Rest

10 seconden

Tip Toe Glute Bridge

30 seconden

Rest

10 seconden

Ankle Grabbers

30 seconden

Rest

10 seconden

Left Oblique Crunches

30 seconden

Right Oblique Crunches

30 seconden

Rest

10 seconden

Ab Choppers

30 seconden

Rest

10 seconden

Bent Knee Hip Raises

30 seconden

Rest

10 seconden

Set 5: 3 rondes

Prisoner Squats

30 seconden

Walking Lunges

30 seconden

Knees to Elbows

30 seconden

Squats with Raised Arms

30 seconden

Rest

10 seconden

Flutter Kicks

30 seconden

Floor Bridge

30 seconden

Bent Knee Hip Raises

30 seconden

Rest

5 seconden

Tricep Extensions

30 seconden

Rest

10 seconden

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Aanbevolen Uitrusting

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