Cardio

Intens Duration 20 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbells, Box or Step, Exercise Mat, Kettlebells

Toegevoegd door Kei Araikawa

Exercises

Set 1: 1 ronde

Gewichten: Licht

Squat to Press

1 minuut

Wide Squat Holds

10 seconden

Quick Toe Taps on Step

1 minuut

Set 2: 1 ronde

Rest

30 seconden

Set 3: 1 ronde

Squat Jumps

1 minuut

Wide Squat Holds

10 seconden

Mountain Climbers

20 seconden

Dumbbell Renegade Rows

8 herhalingen

Plank

30 seconden

Mountain Climbers

20 seconden

Dumbbell Renegade Rows

8 herhalingen

Plank

30 seconden

Set 4: 1 ronde

Rest

30 seconden

Set 5: 1 ronde

30 seconden

10 seconden

30 seconden

10 seconden

Set 6: 1 ronde

Rest

30 seconden

Set 7: 1 ronde

30 seconden

15 seconden

30 seconden

15 seconden

Set 8: 1 ronde

Rest

30 seconden

Set 9: 1 ronde

Plyometric Push-Ups

30 seconden

Push-up hold

10 seconden

Plyometric Push-Ups

30 seconden

Push-up hold

10 seconden

Set 10: 1 ronde

Rest

30 seconden

Set 11: 1 ronde

Sumo In and Out

1 minuut

Set 12: 1 ronde

Rest

30 seconden

Set 13: 1 ronde

Kettlebell Squat to Upright Row

30 seconden

Upright Row Hold

10 seconden

Kettlebell Squat to Upright Row

30 seconden

Upright Row Hold

10 seconden

Set 14: 1 ronde

Rest

30 seconden

Set 15: 1 ronde

Lunge Jumps

1 minuut

Set 16: 1 ronde

Rest

30 seconden

Set 17: 1 ronde

High Plank to Low Plank

30 seconden

Plank

10 seconden

High Plank to Low Plank

30 seconden

Plank

10 seconden

Set 18: 1 ronde

Rest

30 seconden

Set 19: 1 ronde

20 seconden

10 seconden

20 seconden

10 seconden

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