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Intense Workout

Second W.Out

Intens   39 minuten

Doelgebieden: Full Body

Uitrusting: Pull Up Bar, Dumbbells

Robert Taylor
 		    Toegevoegd door Robert Taylor
Second W.Out
Tags
Thuisgym Workouts Volledige Lichaam Workouts Pull Up Bar Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde
Chin-Ups
Chin-Ups
Herhalingen tot falen
Rest
Rest
1 minuut
Jump your feet forward to a squat.
❤️ Zeer Zwaar (Zone 4)
Burpees
1 minuut
Rest
Rest
1 minuut
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
1 minuut
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
1 minuut
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuut
Rest
Rest
1 minuut
Alternating Hammer Curls
Gewichten: Zwaar
❤️ Maximaal (Zone 5)
Alternating Hammer Curls
12 herhalingen
Rest
Rest
1 minuut
Bicep Curls
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Bicep Curls
12 herhalingen
Rest
Rest
1 minuut
Tricep Kickbacks
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Tricep Kickbacks
12 herhalingen

Set 2: 1 ronde
Chin-Ups
Chin-Ups
Herhalingen tot falen
Rest
Rest
1 minuut
Jump your feet forward to a squat.
❤️ Zeer Zwaar (Zone 4)
Burpees
1 minuut
Rest
Rest
1 minuut
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
1 minuut
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
1 minuut
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minuut
Rest
Rest
1 minuut
Alternating Hammer Curls
Gewichten: Zwaar
❤️ Maximaal (Zone 5)
Alternating Hammer Curls
12 herhalingen
Rest
Rest
1 minuut
Bicep Curls
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Bicep Curls
12 herhalingen
Rest
Rest
1 minuut
Tricep Kickbacks
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Tricep Kickbacks
12 herhalingen

Set 3: 1 ronde
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minuut
Rest
Rest
1 minuut
Jump your feet forward to a squat.
Burpees
1 minuut
Rest
Rest
1 minuut
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
1 minuut
Bottom to Bottom Squats
Bottom to Bottom Squats
1 minuut
Rest
Rest
1 minuut
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
1 minuut
Rest
Rest
1 minuut
After four concentrated reps, switch sides.
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Isometric Bicep Curls
12 herhalingen
Rest
Rest
1 minuut
Bicep Curls
Gewichten: Maximaal
❤️ Maximaal (Zone 5)
Bicep Curls
12 herhalingen

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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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