Gemiddelde Workout

Quick pop 👄

Gemiddeld Duration 18 minuten

Doelgebieden: Legs, Core

Toegevoegd door Thandi Cooke

Tags

Exercises

Set 1: 1 ronde

Jog on the Spot

Jog on the Spot

15 seconden

10 seconden

Set 2: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

Set 3: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

Set 4: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

Set 5: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

Set 6: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

Set 7: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Set 8: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

10 seconden

Set 9: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

10 seconden

Set 10: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 11: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 12: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 13: 1 ronde

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

5 seconden

10 seconden

Set 14: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 15: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 16: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 17: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

Set 18: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

10 seconden

Set 19: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 20: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 21: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 22: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 23: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 24: 1 ronde

15 seconden

15 seconden

15 seconden

15 seconden

Set 25: 1 ronde

15 seconden

15 seconden

15 seconden

15 seconden

Set 26: 1 ronde

15 seconden

15 seconden

15 seconden

15 seconden

Set 27: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

10 seconden

Set 28: 1 ronde

Knees to Elbows

Knees to Elbows

5 seconden

Cross Knees to Elbows

Cross Knees to Elbows

5 seconden

Side to Side Hops

Side to Side Hops

5 seconden

Forward Backward Hops

Forward Backward Hops

5 seconden

10 seconden

Set 29: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 30: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Set 31: 1 ronde

Jog on the Spot

Jog on the Spot

5 seconden

5 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Clockwise Four Square Hops

Clockwise Four Square Hops

10 seconden

Elbow To Knee Twists

Elbow To Knee Twists

5 seconden

10 seconden

Gerelateerde Workouts

10 min 15 sec, Beginner

9 minuten,

3 min 50 sec, Beginner

30 minuten,

12 min 30 sec, Gemiddeld

3 min 30 sec, Beginner

Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

Training loggen

Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

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