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Gemiddelde Workout

Physio-Workout

Gemiddeld   20 minuten

Doelgebieden: Full Body

Uitrusting: Exercise Mat, Dumbbells

Vi Ta
 		    Toegevoegd door Vi Ta
Physio-Workout
Tags
Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts

Exercises

Set 1: 2 rondes
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuut
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconden
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
1 minuut
Rest
Rest
10 seconden

Set 2: 3 rondes
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
10 seconden

Set 3: 3 rondes
Balancing Stick
Balancing Stick
1 minuut
Rest
Rest
10 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
30 seconden
Rest
Rest
10 seconden

Set 4: 3 rondes
Swimming
Swimming
30 seconden
Contralateral Limb Raises
Contralateral Limb Raises
30 seconden
Rest
Rest
5 seconden
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 seconden

Set 5: 1 ronde
Firm your shoulder blades against your back for maximum effect.
Cobra
20 seconden
Reach your fingers out or lay them heavy on the floor. Lengthen and widen your spine.
Child's Pose
20 seconden

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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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.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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