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Gemiddelde Workout

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Gemiddeld   20 minuten

Doelgebieden: Legs

Thandi Cooke
 		    Toegevoegd door Thandi Cooke
Quick Pop ️
Tags
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Exercises

Set 1: 1 ronde
Jog on the Spot
Jog on the Spot
15 seconden
Rest
Rest
10 seconden

Set 2: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden

Set 3: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden

Set 4: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 5: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden

Set 6: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 7: 1 ronde
90-90 Crunch Taps
90-90 Crunch Taps
10 seconden
Rest
Rest
5 seconden
Ab Chop Ups
Ab Chop Ups
10 seconden
Rest
Rest
5 seconden
Ab Choppers
Ab Choppers
10 seconden
Rest
Rest
5 seconden

Set 8: 1 ronde
90-90 Crunch Taps
90-90 Crunch Taps
10 seconden
Rest
Rest
5 seconden
Ab Chop Ups
Ab Chop Ups
10 seconden
Rest
Rest
5 seconden
Ab Choppers
Ab Choppers
10 seconden
Rest
Rest
5 seconden

Set 9: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden

Set 10: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 11: 1 ronde
Push-Ups
Push-Ups
10 seconden
Rest
Rest
10 seconden
Plank
Plank
10 seconden
Rest
Rest
10 seconden

Set 12: 1 ronde
Push-Ups
Push-Ups
10 seconden
Rest
Rest
10 seconden
Plank
Plank
10 seconden
Rest
Rest
10 seconden

Set 13: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 14: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 15: 1 ronde
Cobra
Cobra
10 seconden
Rest
Rest
5 seconden
Alternating Side Planks
Alternating Side Planks
10 seconden
Rest
Rest
5 seconden
Flying Supermans
Flying Supermans
10 seconden
Rest
Rest
10 seconden

Set 16: 1 ronde
Cobra
Cobra
10 seconden
Rest
Rest
5 seconden
Alternating Side Planks
Alternating Side Planks
10 seconden
Rest
Rest
5 seconden
Flying Supermans
Flying Supermans
10 seconden
Rest
Rest
10 seconden

Set 17: 1 ronde
Cobra
Cobra
10 seconden
Rest
Rest
5 seconden
Alternating Side Planks
Alternating Side Planks
10 seconden
Rest
Rest
5 seconden
Flying Supermans
Flying Supermans
10 seconden
Rest
Rest
10 seconden

Set 18: 1 ronde
Jumping Jacks
Jumping Jacks
5 seconden
Knees to Elbows
Knees to Elbows
5 seconden
Jumping Lunges
Jumping Lunges
5 seconden
Side to Side Hops
Side to Side Hops
5 seconden
Forward Backward Hops
Forward Backward Hops
5 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Clockwise Four Square Hops
Clockwise Four Square Hops
10 seconden
Jog on the Spot
Jog on the Spot
5 seconden
Rest
Rest
10 seconden

Set 19: 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconden
Rest
Rest
5 seconden
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconden
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconden
Rest
Rest
10 seconden

Set 20: 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconden
Rest
Rest
5 seconden
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconden
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconden
Rest
Rest
10 seconden

Set 21: 1 ronde
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
15 seconden
Rest
Rest
5 seconden
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconden
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconden
Rest
Rest
10 seconden

Set 22: 1 ronde
Cross Knees to Elbows
Cross Knees to Elbows
10 seconden
Jumping Jacks
Jumping Jacks
10 seconden
Rest
Rest
10 seconden
Squat Jumps
Squat Jumps
10 seconden
Knees to Elbows
Knees to Elbows
10 seconden
Rest
Rest
10 seconden

Set 23: 1 ronde
Cross Knees to Elbows
Cross Knees to Elbows
10 seconden
Jumping Jacks
Jumping Jacks
10 seconden
Rest
Rest
10 seconden
Squat Jumps
Squat Jumps
10 seconden
Knees to Elbows
Knees to Elbows
10 seconden
Rest
Rest
10 seconden

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