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Intense Workout

O N E

Intens   42 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbells, Chair, Exercise Mat, Wall

Andrea Pizzetti
 		    Toegevoegd door Andrea Pizzetti
O N E
Tags
Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Stoel Workouts Muur Workouts
Beschrijving

L E G S & B U T T

Exercises

Set 1: 1 ronde
Jumping Jacks
Jumping Jacks
30 seconden
Rest
Rest
5 seconden
High Knee Pulls
High Knee Pulls
30 seconden
Rest
Rest
5 seconden
Small Forward Arm Circles
Small Forward Arm Circles
30 seconden
Rest
Rest
5 seconden
Squats
Squats
30 seconden
Rest
Rest
10 seconden
Floor Bridge
Floor Bridge
30 seconden
Rest
Rest
10 seconden

Set 2: 1 ronde
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Rest
Rest
10 seconden
Lunge Jumps
Lunge Jumps
30 seconden
Rest
Rest
10 seconden
Weighted Sumo Squats
Weighted Sumo Squats
1 minuut
Rest
Rest
10 seconden
Tippy Toes
Tippy Toes
1 minuut
Rest
Rest
10 seconden
Jack Jump Tucks
Jack Jump Tucks
30 seconden
Rest
Rest
30 seconden
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuut
Rest
Rest
10 seconden
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconden
Rest
Rest
10 seconden
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden
Pistols
Pistols
30 seconden
Rest
Rest
10 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuut
Rest
Rest
10 seconden
Wall Sit
Wall Sit
30 seconden
Rest
Rest
30 seconden

Set 3: 1 ronde
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Rest
Rest
10 seconden
Lunge Jumps
Lunge Jumps
30 seconden
Rest
Rest
10 seconden
Weighted Sumo Squats
Weighted Sumo Squats
1 minuut
Rest
Rest
10 seconden
Tippy Toes
Tippy Toes
1 minuut
Rest
Rest
10 seconden
Jack Jump Tucks
Jack Jump Tucks
30 seconden
Rest
Rest
30 seconden
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuut
Rest
Rest
10 seconden
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconden
Rest
Rest
10 seconden
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden
Pistols
Pistols
30 seconden
Rest
Rest
10 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuut
Rest
Rest
10 seconden
Wall Sit
Wall Sit
30 seconden
Rest
Rest
30 seconden

Set 4: 1 ronde
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Rest
Rest
10 seconden
Lunge Jumps
Lunge Jumps
30 seconden
Rest
Rest
10 seconden
Weighted Sumo Squats
Weighted Sumo Squats
1 minuut
Rest
Rest
10 seconden
Tippy Toes
Tippy Toes
1 minuut
Rest
Rest
10 seconden
Jack Jump Tucks
Jack Jump Tucks
30 seconden
Rest
Rest
30 seconden
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconden
Rest
Rest
10 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuut
Rest
Rest
10 seconden
Left Lateral Leg Lifts
Left Lateral Leg Lifts
30 seconden
Rest
Rest
10 seconden
Right Lateral Leg Lifts
Right Lateral Leg Lifts
30 seconden
Rest
Rest
30 seconden
Pistols
Pistols
30 seconden
Rest
Rest
10 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuut
Rest
Rest
10 seconden
Wall Sit
Wall Sit
30 seconden
Rest
Rest
30 seconden

Set 5: 1 ronde
Hamstring Stretches
Hamstring Stretches
30 seconden
Rest
Rest
10 seconden
Runners Lunges
Runners Lunges
30 seconden
Rest
Rest
5 seconden
Runners Lunges
Runners Lunges
30 seconden
Rest
Rest
10 seconden
Butterfly
Butterfly
30 seconden

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

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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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