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Gemiddelde Workout

Simple Workout

Gemiddeld   33 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbell

Eva Jegousse
 		    Toegevoegd door Eva Jegousse
Simple Workout
Tags
Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 herhalingen
Dumbbell Squats
Dumbbell Squats
20 herhalingen
Bicep Curls
Bicep Curls
15 herhalingen
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Alternating Hammer Curls
Alternating Hammer Curls
15 herhalingen
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minuut
Rest
Rest
20 seconden

Set 2: 1 ronde
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 herhalingen
Dumbbell Squats
Dumbbell Squats
20 herhalingen
Bicep Curls
Bicep Curls
15 herhalingen
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Alternating Hammer Curls
Alternating Hammer Curls
15 herhalingen
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minuut
Rest
Rest
20 seconden

Set 3: 1 ronde
Push-Ups
Push-Ups
10 herhalingen
Crunches
Crunches
10 herhalingen
Rest
Rest
20 seconden
Leg Lifts
Leg Lifts
10 herhalingen
Glute Circles
Glute Circles
1 minuut
Rest
Rest
20 seconden

Set 4: 1 ronde
Push-Ups
Push-Ups
10 herhalingen
Crunches
Crunches
10 herhalingen
Rest
Rest
20 seconden
Leg Lifts
Leg Lifts
10 herhalingen
Glute Circles
Glute Circles
1 minuut
Rest
Rest
20 seconden

Set 5: 1 ronde
Plank with Toe Taps
Plank with Toe Taps
1 minuut
Rest
Rest
20 seconden
Bicycle Crunches
Bicycle Crunches
45 seconden
Rest
Rest
20 seconden
High Knees
High Knees
1 minuut
Floor Bridge
Floor Bridge
1 minuut
Elbow Plank
Elbow Plank
1 minuut
Rest
Rest
20 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
30 seconden
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconden
Rest
Rest
20 seconden

Set 6: 1 ronde
Side Cross Kicks
Side Cross Kicks
1 minuut
Reverse Lunges
Reverse Lunges
1 minuut
Lying Right Leg Lifts
Lying Right Leg Lifts
1 minuut
Rest
Rest
20 seconden
Lying Left Leg Lifts
Lying Left Leg Lifts
1 minuut
Push-Ups
Push-Ups
10 herhalingen
Side Squats
Side Squats
20 herhalingen
Plank
Plank
1 minuut
Rest
Rest
20 seconden

Set 7: 1 ronde
Standing Leg Stretches
Standing Leg Stretches
1 minuut
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconden
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconden
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconden
Seated Leg Stretch
Seated Leg Stretch
30 seconden

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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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