Intense Workout

Compound

Intens Duration 1 u 9 m

Doelgebieden: Core, Legs

Uitrusting: Exercise Mat, Dumbbells, Chair, Strength Machine

Toegevoegd door Personal Trainer Adam Weber

Tags

Volledige Gym Workouts Buik & Core Workouts Dumbbell Workouts Stoel Workouts Krachtapparatuur Workouts

Exercises

Set 1: 1 ronde

Up and Down Neck Tilts

Up and Down Neck Tilts

30 seconden

Neck Side Rotations

Neck Side Rotations

30 seconden

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconden

Big Forward Arm Circles

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

Big Reverse Arm Circles

30 seconden

Inward Wrist Circles

Inward Wrist Circles

30 seconden

15 seconden

Standing Back Bend

Standing Back Bend

15 seconden

Right Quad Stretch

Right Quad Stretch

15 seconden

Left Quad Stretch

Left Quad Stretch

15 seconden

Hamstring Stretches

Hamstring Stretches

15 seconden

Hamstring Stretches

Hamstring Stretches

15 seconden

Standing Leg Stretches

Standing Leg Stretches

30 seconden

5 seconden

Seated Leg Stretch

Seated Leg Stretch

30 seconden

5 seconden

Set 2: 2 rondes

1 minuut

5 seconden

Reverse Crunches

Reverse Crunches

1 minuut

10 seconden

Set 3: 2 rondes

1 minuut

5 seconden

Set 4: 2 rondes

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

30 seconden

Dumbbell Wrist Curls

Dumbbell Wrist Curls

30 seconden

5 seconden

Set 5: 2 rondes

1 minuut

5 seconden

1 minuut

10 seconden

Set 6: 2 rondes

Calf Raise Toes In

Calf Raise Toes In

40 seconden

Calf Raise Toes Out

Calf Raise Toes Out

40 seconden

5 seconden

Set 7: 1 ronde

2 minuten

10 seconden

Set 8: 2 rondes

1 minuut

Cross Body Crunches

Cross Body Crunches

1 min 30 sec

1 minuut

5 seconden

Set 9: 3 rondes

Plie Squats with Tip Toes

Plie Squats with Tip Toes

30 seconden

5 seconden

Set 10: 3 rondes

Dumbbell Hammer Curl to Press

Dumbbell Hammer Curl to Press

20 seconden

5 seconden

Set 11: 3 rondes

Seated Calf Raise

Seated Calf Raise

30 seconden

5 seconden

Set 12: 3 rondes

Lateral to Front Raises

Lateral to Front Raises

20 seconden

5 seconden

Set 13: 3 rondes

Single Leg Calf Raise

Single Leg Calf Raise

30 seconden

5 seconden

Set 14: 3 rondes

Push-Up to Row to Burpee

Push-Up to Row to Burpee

30 seconden

5 seconden

Set 15: 3 rondes

Dumbbell Squat Jumps

Dumbbell Squat Jumps

30 seconden

5 seconden

Set 16: 3 rondes

Single Arm Mountain Climbers

Single Arm Mountain Climbers

30 seconden

5 seconden

Set 17: 1 ronde

10 seconden

Set 18: 1 ronde

1 minuut

1 minuut

10 seconden

Set 19: 1 ronde

1 minuut

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuut

1 minuut

10 seconden

Set 20: 1 ronde

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuut

1 minuut

10 seconden

Set 21: 1 ronde

Cross Knees to Elbows

Cross Knees to Elbows

1 minuut

Rotating Toe Touches

Rotating Toe Touches

1 minuut

10 seconden

Set 22: 1 ronde

1 minuut

1 minuut

10 seconden

Set 23: 1 ronde

1 minuut

Spiderman Push-Ups

Spiderman Push-Ups

1 minuut

10 seconden

Set 24: 1 ronde

Hip Rock N Raises

Hip Rock N Raises

4 minuten

15 seconden

Set 25: 1 ronde

30 seconden

30 seconden

5 seconden

Right Warrior 3

Right Warrior 3

30 seconden

30 seconden

5 seconden

20 seconden

1 minuut

Rotating Elbow Plank

Rotating Elbow Plank

30 seconden

Right Half Pigeon

Right Half Pigeon

30 seconden

Left Half Pigeon

Left Half Pigeon

30 seconden

Downward Facing Dog

Downward Facing Dog

30 seconden

30 seconden

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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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