Gemiddelde Workout

Plate Attack

Gemiddeld Duration 39 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Stability Ball, Medicine Ball, Kettlebells, Barbell

Toegevoegd door James Cummings

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Dumbbell Workouts Oefenbal Workouts Medicijnbal Workouts Kettlebell Workouts Barbell Workouts

Beschrijving

Use barbell plates for resistance

Exercises

Set 1: 1 ronde

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

Jog on the Spot

1 minuut

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuut

Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.

Rotating Toe Touches

1 minuut

1 minuut

Knees to Elbows

Knees to Elbows

1 minuut

1 minuut

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.

1 minuut

2 minuten

Set 2: 1 ronde

Tricep Extensions

Tricep Extensions

1 minuut

Right Lunge With Left Rows

Right Lunge With Left Rows

30 seconden

Left Lunge With Right Rows

Left Lunge With Right Rows

30 seconden

Weighted Ball Crunch

Weighted Ball Crunch

1 minuut

Russian Twists with a Ball

Russian Twists with a Ball

1 minuut

1 minuut

Lateral Lunge with Shoulder Press

Lateral Lunge with Shoulder Press

1 minuut

Kettlebell Swings

Kettlebell Swings

1 minuut

Kettlebell Halo

Kettlebell Halo

1 minuut

2 minuten

Set 3: 1 ronde

Tricep Extensions

Tricep Extensions

1 minuut

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.

1 minuut

Reverse Crunch with Ball

Reverse Crunch with Ball

1 minuut

1 minuut

Lateral to Front Raises

Lateral to Front Raises

1 minuut

Lateral to Front Raises

Lateral to Front Raises

1 minuut

Plank with Toe Taps

Plank with Toe Taps

1 minuut

Rotating Elbow Plank

Rotating Elbow Plank

1 minuut

2 minuten

Set 4: 1 ronde

Tricep Extensions

Tricep Extensions

1 minuut

1 minuut

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

1 minuut

1 minuut

Lengthening Stretches

5 minuten

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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