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Gemiddelde Workout

Home Workout

Gemiddeld   33 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat

Lia Damén
 		    Toegevoegd door Personal Trainer Lia Damén
Home Workout
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Beschrijving

All around workout

Exercises

Set 1: 1 ronde
High Knees
High Knees
30 seconden
Torso Twists
Torso Twists
30 seconden
Small Forward Arm Circles
Small Forward Arm Circles
15 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconden
Big Forward Arm Circles
Big Forward Arm Circles
15 seconden
Big Reverse Arm Circles
Big Reverse Arm Circles
15 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
Flexion Back Rows
Flexion Back Rows
45 seconden
Floor Bridge
Floor Bridge
45 seconden
Flexion Back Rows
Flexion Back Rows
45 seconden
Floor Bridge
Floor Bridge
45 seconden
Flexion Back Rows
Flexion Back Rows
45 seconden
Floor Bridge
Floor Bridge
45 seconden
Rest
Rest
30 seconden

Set 3: 1 ronde
Leg Pull Back
Leg Pull Back
45 seconden
Tricep Dips
Tricep Dips
45 seconden
Leg Pull Back
Leg Pull Back
45 seconden
Tricep Dips
Tricep Dips
45 seconden
Leg Pull Back
Leg Pull Back
45 seconden
Tricep Dips
Tricep Dips
45 seconden
Rest
Rest
30 seconden

Set 4: 1 ronde
Lunges to Squats
Lunges to Squats
45 seconden
Squat Front Kicks
Squat Front Kicks
45 seconden
Lunges to Squats
Lunges to Squats
45 seconden
Squat Front Kicks
Squat Front Kicks
45 seconden
Lunges to Squats
Lunges to Squats
45 seconden
Squat Front Kicks
Squat Front Kicks
45 seconden
Rest
Rest
30 seconden

Set 5: 1 ronde
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconden
Right Lying Clams
Right Lying Clams
45 seconden
Rest
Rest
5 seconden
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconden
Left Lying Clams
Left Lying Clams
45 seconden
Rest
Rest
5 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconden
Right Lying Clams
Right Lying Clams
45 seconden
Rest
Rest
5 seconden
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconden
Left Lying Clams
Left Lying Clams
45 seconden
Rest
Rest
5 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
45 seconden
Right Lying Clams
Right Lying Clams
45 seconden
Rest
Rest
5 seconden
Left Bridge Glute Circles
Left Bridge Glute Circles
45 seconden
Left Lying Clams
Left Lying Clams
45 seconden
Rest
Rest
30 seconden

Set 6: 1 ronde
Superman Planks
Superman Planks
45 seconden
Mountain Climbers
Mountain Climbers
45 seconden
Rest
Rest
10 seconden
Superman Planks
Superman Planks
45 seconden
Mountain Climbers
Mountain Climbers
45 seconden
Rest
Rest
10 seconden
Superman Planks
Superman Planks
45 seconden
Mountain Climbers
Mountain Climbers
45 seconden
Rest
Rest
30 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.

Toon Meer

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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis