Gemiddelde Workout

Full workout 3

Gemiddeld Duration 23 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat, Dumbbells, Bench

Toegevoegd door Richard Wesseling

Tags

Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Bank Workouts

Beschrijving

20 sec rest

Exercises

Set 1: 1 ronde

Lying Scorpions

Lying Scorpions

12 herhalingen

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

6 herhalingen

Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.

Right Side Plank Dips

6 herhalingen

1 minuut

Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.

6 herhalingen

Left Bridge Glute Circles

Left Bridge Glute Circles

12 herhalingen

Right Bridge Glute Circles

Right Bridge Glute Circles

12 herhalingen

Sit-Ups with Reach Ups

Sit-Ups with Reach Ups

12 herhalingen

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

30 seconden

1 minuut

Set 2: 1 ronde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 herhalingen

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

15 herhalingen

Dumbbell Front Raises

Dumbbell Front Raises

10 herhalingen

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

10 herhalingen

Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.

Dumbbell Rear Lateral Raises

10 herhalingen

22 herhalingen

18 herhalingen

Dumbbell Bench Press

Dumbbell Bench Press

20 herhalingen

Dumbbell Bench Press

Dumbbell Bench Press

15 herhalingen

20 herhalingen

14 herhalingen

Tricep Kickbacks

Tricep Kickbacks

15 herhalingen

Tricep Kickbacks

Tricep Kickbacks

12 herhalingen

Repeat on the left side and continue alternating sides.

20 herhalingen

Repeat on the left side and continue alternating sides.

14 herhalingen

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

18 herhalingen

Incline Dumbbell Bench Press

Incline Dumbbell Bench Press

16 herhalingen

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

16 herhalingen

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

14 herhalingen

20 herhalingen

16 herhalingen

Return and repeat while alternating sides.

Dumbbell Lunges

12 herhalingen

Return and repeat while alternating sides.

Dumbbell Lunges

12 herhalingen

Hand Release Push-Ups

Hand Release Push-Ups

15 herhalingen

Hand Release Push-Ups

Hand Release Push-Ups

10 herhalingen

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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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