Grind

Rise and grind everyone! This one has everything you're looking for in a 30+ minute workout. Begin and end with some soothing stretches, then grab your dumbbells for the strength section in the middle.

Exercises

Set 1: 1 ronde

Bicycle Crunches

1 minuut

❤️ Licht (Zone 1)

Rotating Toe Touches

30 seconden

❤️ Matig (Zone 2)

Knees to Elbows

45 seconden

❤️ Krachtig (Zone 3)

Pogo Hops

30 seconden

❤️ Matig (Zone 2)

Squat Jumps

30 seconden

Push-Ups

45 seconden

Elbow Plank

30 seconden

Rest

30 seconden

Set 2: 3 rondes

Gewichten: Zwaar

Dumbbell Hammer Curl to Press

1 minuut

Transition

10 seconden

❤️ Zeer Zwaar (Zone 4)

Basketball Shots

30 seconden

Rest

20 seconden

Dumbbell Renegade Rows

1 minuut

Rest

1 minuut

Dumbbell Push Press

1 minuut

Rest

1 minuut

Set 3: 3 rondes

Gewichten: Zwaar

Dumbbell Rear Lateral Raises

1 minuut

Transition

10 seconden

Squat Pulses

30 seconden

Rest

20 seconden

Set 4: 3 rondes

Gewichten: Zwaar

Dumbbell Renegade Rows

1 minuut

Transition

10 seconden

❤️ Zeer Zwaar (Zone 4)

Mountain Climbers

30 seconden

Rest

20 seconden

Set 5: 3 rondes

Gewichten: Zwaar

Dumbbell Chest Press

1 minuut

Transition

10 seconden

Russian Twists

30 seconden

Rest

20 seconden

Set 6: 1 ronde

Rest

45 seconden

Lying Hamstring Stretches

1 minuut

Pretzel Stretches

1 minuut

Bicep Stretches

30 seconden

Head to Knee

1 minuut

Center Leg Stretch

1 minuut

Cat Cow

45 seconden

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Topkeuze voor deze Workout

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