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Gemiddelde Workout

Full Body

Gemiddeld   56 minuten

Doelgebieden: Lower Body

Uitrusting: Barbell, Box or Step, Dumbbells, Wall, Exercise Mat

Cristy Wynn
 		    Toegevoegd door Cristy Wynn
Full Body
Tags
Volledige Gym Workouts Onderlichaam Workouts Barbell Workouts Box of Step Workouts Dumbbell Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Standing Leg Stretches
Standing Leg Stretches
30 seconden
Windmills
Windmills
20 seconden
Left Hamstring Stretch
Left Hamstring Stretch
10 seconden
Right Hamstring Stretch
Right Hamstring Stretch
10 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconden
Left Side Stretch
Left Side Stretch
5 seconden
Right Side Stretch
Right Side Stretch
5 seconden
Left Tricep Stretch
Left Tricep Stretch
10 seconden
Right Tricep Stretch
Right Tricep Stretch
10 seconden
Rest
Rest
10 seconden

Set 2: 1 ronde
Side to Side Hops
Side to Side Hops
20 seconden
Rest
Rest
10 seconden
Cross Knees to Elbows
Cross Knees to Elbows
20 seconden
Rest
Rest
10 seconden
Jog on the Spot
Jog on the Spot
20 seconden
Rest
Rest
10 seconden
Squat Pulses
Squat Pulses
20 seconden
Rest
Rest
10 seconden
Bench Barbell Calf Raises
20 seconden
Rest
Rest
10 seconden
Side Shuffles
Side Shuffles
20 seconden
Transition
Transition
45 seconden

Set 3: 4 rondes
Bottom to Bottom Squats
Bottom to Bottom Squats
20 seconden
Rest
Rest
10 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
20 seconden
Rest
Rest
10 seconden
Squat Side Kicks
Squat Side Kicks
20 seconden
Rest
Rest
15 seconden
Donkey Whips
Donkey Whips
20 seconden
Rest
Rest
5 seconden
Donkey Whips
Donkey Whips
20 seconden
Rest
Rest
10 seconden
Left Lying Clams
Left Lying Clams
20 seconden
Rest
Rest
10 seconden
Right Lying Clams
Right Lying Clams
20 seconden
Transition
Transition
45 seconden

Set 4: 4 rondes
Jumping Jacks
Jumping Jacks
20 seconden
Rest
Rest
10 seconden
Jog on the Spot
Jog on the Spot
20 seconden
Rest
Rest
10 seconden
Ice Skaters
Ice Skaters
20 seconden
Rest
Rest
10 seconden
Mountain Climbers
Mountain Climbers
20 seconden
Rest
Rest
10 seconden
High Knees
High Knees
20 seconden
Transition
Transition
1 minuut

Set 5: 4 rondes
Wall Push-Ups with Clap
Wall Push-Ups with Clap
20 seconden
Rest
Rest
15 seconden
Lateral to Front Raises
Lateral to Front Raises
20 seconden
Rest
Rest
10 seconden
Overhead Presses
Overhead Presses
20 seconden
Rest
Rest
10 seconden
Dumbbell Hammer Curl to Press
Dumbbell Hammer Curl to Press
20 seconden
Rest
Rest
10 seconden
Tricep Extensions
Tricep Extensions
20 seconden
Transition
Transition
30 seconden

Set 6: 3 rondes
Sumo Obliques
Sumo Obliques
20 seconden
Rest
Rest
5 seconden

Set 7: 1 ronde
Rest
Rest
10 seconden

Set 8: 3 rondes
Sit-Ups
Sit-Ups
20 seconden
Rest
Rest
10 seconden
Overhead Crunches
Overhead Crunches
20 seconden
Rest
Rest
10 seconden
Ankle Grabbers
Ankle Grabbers
20 seconden
Transition
Transition
30 seconden

Set 9: 1 ronde
Standing Leg Stretches
Standing Leg Stretches
30 seconden
Left Quad Stretch
Left Quad Stretch
10 seconden
Left Hamstring Stretch
Left Hamstring Stretch
10 seconden
Right Quad Stretch
Right Quad Stretch
10 seconden
Right Hamstring Stretch
Right Hamstring Stretch
10 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
10 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
10 seconden
Side Bends
Side Bends
15 seconden
Left Tricep Stretch
Left Tricep Stretch
10 seconden
Right Tricep Stretch
Right Tricep Stretch
10 seconden
Standing Deep Breathing
Standing Deep Breathing
10 seconden

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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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