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Beginner Workout

MIX

Beginner   24 minuten

Doelgebieden: Legs, Back, Glutes

Uitrusting: Stability Ball, Exercise Mat, Chair

Mahin Melikova
 		    Toegevoegd door Mahin Melikova
MIX
Tags
Thuisgym Workouts Been Workouts Oefenbal Workouts Stoel Workouts

Exercises

Set 1: 1 ronde
Russian Twists
Russian Twists
30 seconden
Floor Bridge
Floor Bridge
30 seconden
90-90 Crunches
90-90 Crunches
30 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
Back Extension on Ball
Back Extension on Ball
30 seconden
Ball Back Extensions
Ball Back Extensions
30 seconden
Ball Arch
Ball Arch
30 seconden
Ball Bird Dog
Ball Bird Dog
30 seconden
Ball Push-Ups
Ball Push-Ups
30 seconden
Rest
Rest
30 seconden

Set 3: 1 ronde
High Knee Pulls
High Knee Pulls
30 seconden
Clams
Clams
30 seconden
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconden
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconden
Lateral Leg Lifts
Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden

Set 4: 1 ronde
Russian Twists
Russian Twists
30 seconden
Floor Bridge
Floor Bridge
30 seconden
90-90 Crunches
90-90 Crunches
30 seconden
Rest
Rest
30 seconden

Set 5: 1 ronde
Back Extension on Ball
Back Extension on Ball
30 seconden
Ball Back Extensions
Ball Back Extensions
30 seconden
Ball Arch
Ball Arch
30 seconden
Ball Bird Dog
Ball Bird Dog
30 seconden
Ball Push-Ups
Ball Push-Ups
30 seconden
Rest
Rest
30 seconden

Set 6: 1 ronde
High Knee Pulls
High Knee Pulls
30 seconden
Clams
Clams
30 seconden
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconden
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconden
Lateral Leg Lifts
Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden

Set 7: 1 ronde
Russian Twists
Russian Twists
30 seconden
Floor Bridge
Floor Bridge
30 seconden
90-90 Crunches
90-90 Crunches
30 seconden
Rest
Rest
30 seconden

Set 8: 1 ronde
Back Extension on Ball
Back Extension on Ball
30 seconden
Ball Back Extensions
Ball Back Extensions
30 seconden
Ball Arch
Ball Arch
30 seconden
Ball Bird Dog
Ball Bird Dog
30 seconden
Ball Push-Ups
Ball Push-Ups
30 seconden
Rest
Rest
30 seconden

Set 9: 1 ronde
High Knee Pulls
High Knee Pulls
30 seconden
Clams
Clams
30 seconden
Butterfly with Leg Extension
Butterfly with Leg Extension
30 seconden
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconden
Lateral Leg Lifts
Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden

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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
Download in de App Store   Download Workout Trainer van Google Play.
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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