Gemiddelde Workout

Hams

Gemiddeld Duration 34 minuten

Doelgebieden: Lower Body

Uitrusting: Jump Rope, Exercise Mat

Toegevoegd door Personal Trainer Kiele Briscoe

Tags

Thuisgym Workouts Onderlichaam Workouts Springtouw Workouts

Beschrijving

A fun, no equipment needed workout!!

Exercises

Set 1: 1 ronde

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconden

Forward Shoulder Rolls

Forward Shoulder Rolls

20 seconden

Small Forward Arm Circles

❤️ Matig (Zone 2)

Small Forward Arm Circles

20 seconden

Big Forward Arm Circles

❤️ Matig (Zone 2)

Big Forward Arm Circles

20 seconden

Big Reverse Arm Circles

❤️ Matig (Zone 2)

Big Reverse Arm Circles

20 seconden

Small Reverse Arm Circles

❤️ Matig (Zone 2)

Small Reverse Arm Circles

20 seconden

Backward Shoulder Rolls

Backward Shoulder Rolls

20 seconden

Alternating Side Reaches

❤️ Matig (Zone 2)

Alternating Side Reaches

30 seconden

Knees to Elbows

❤️ Matig (Zone 2)

Knees to Elbows

30 seconden

30 seconden

Over Over Unders

Over Over Unders

1 minuut

Jump Rope (Forward)

❤️ Matig (Zone 2)

Jump Rope (Forward)

45 seconden

30 seconden

Set 2: 2 rondes

Side to Side Right Leg Swings

Side to Side Right Leg Swings

1 minuut

Side to Side Left Leg Swings

Side to Side Left Leg Swings

1 minuut

10 seconden

Plank with Shoulder Taps

Plank with Shoulder Taps

30 seconden

1 minuut

Set 3: 2 rondes

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minuut

Single Leg Balance with Leg Swings

Single Leg Balance with Leg Swings

1 minuut

Basketball Shots

❤️ Krachtig (Zone 3)

Basketball Shots

45 seconden

1 minuut

Set 4: 2 rondes

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuut

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuut

Plank with Toe Taps

Plank with Toe Taps

30 seconden

Set 5: 2 rondes

45 seconden

10 seconden

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 seconden

10 seconden

45 seconden

1 minuut

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Adjustable Steel Wire Jump Rope

Topkeuze voor deze Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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