Beginner Workout

17

Beginner Duration 1 uur

Doelgebieden: Legs

Uitrusting: Exercise Mat, Cardio Machine, Wall, BOSU

Toegevoegd door Gordon Kennedy

Tags

Volledige Gym Workouts Been Workouts Cardio Apparatuur Workouts Muur Workouts Bosu Bal Workouts

Beschrijving

Stretch & wee run

Exercises

Set 1: 1 ronde

Arm Pumps

30 seconden

Windmills

30 seconden

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

45 seconden

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

45 seconden

Right Quad Stretch

Right Quad Stretch

45 seconden

Left Quad Stretch

Left Quad Stretch

45 seconden

Hamstring Stretches

Hamstring Stretches

45 seconden

Heel Walks

30 seconden

Rotating Lunges

Rotating Lunges

1 minuut

Set 2: 1 ronde

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuut

Downward Facing Dog

Downward Facing Dog

1 minuut

Plank

1 minuut

Child's Pose

1 minuut

Rhomboid Opener

Rhomboid Opener

1 min 10 sec

Extended Child's Pose

Extended Child's Pose

1 minuut

Child's Pose with Side Reaches

Child's Pose with Side Reaches

1 minuut

Lying Scorpions

Lying Scorpions

1 minuut

Set 3: 1 ronde

Floor Bridge

45 seconden

Rolling Back Stretch

Rolling Back Stretch

25 seconden

Plow Pose

1 minuut

Pelvic Tilts

1 min 30 sec

Set 4: 1 ronde

Lying Right Leg Lifts

Lying Right Leg Lifts

30 seconden

Lying Left Leg Lifts

Lying Left Leg Lifts

30 seconden

Y-T-A

45 seconden

Upward Facing Dog

Upward Facing Dog

45 seconden

Bow Pose

45 seconden

Seated Forward Bend

Seated Forward Bend

1 minuut

Center Leg Stretch

Center Leg Stretch

30 seconden

Wide Right Leg Stretch

Wide Right Leg Stretch

30 seconden

Wide Left Leg Stretch

Wide Left Leg Stretch

30 seconden

Lying Torso Twist

Lying Torso Twist

45 seconden

Corpse

1 minuut

Set 5: 1 ronde

Incline Jog on Treadmill

Incline Jog on Treadmill

15 minuten

Set 6: 1 ronde

30 seconden

Center Leg Stretch

Center Leg Stretch

30 seconden

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

30 seconden

1 minuut

Set 7: 1 ronde

Lying Right Leg Lifts

Lying Right Leg Lifts

30 seconden

Lying Left Leg Lifts

Lying Left Leg Lifts

30 seconden

Y-T-A

45 seconden

Upward Facing Dog

Upward Facing Dog

45 seconden

Bow Pose

45 seconden

Seated Forward Bend

Seated Forward Bend

1 minuut

Center Leg Stretch

Center Leg Stretch

30 seconden

Wide Right Leg Stretch

Wide Right Leg Stretch

30 seconden

Wide Left Leg Stretch

Wide Left Leg Stretch

30 seconden

Lying Torso Twist

Lying Torso Twist

45 seconden

Corpse

1 minuut

Set 8: 3 rondes

Breathing Tube X50

❤️ Zeer Zwaar (Zone 4)

Breathing Tube X50

1 minuut

30 seconden

Set 9: 3 rondes

Hand Grip Exercise

❤️ Matig (Zone 2)

Hand Grip Exercise

1 minuut

30 seconden

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