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Gemiddelde Workout

Hamstring March

Gemiddeld   32 minuten

Doelgebieden: Legs, Glutes

Uitrusting: Wall, Exercise Mat

Soumen Guchhait
 		    Toegevoegd door Soumen Guchhait
Hamstring March
Tags
Lichaamsgewicht Workouts Been Workouts Muur Workouts

Exercises

Set 1: 2 rondes
Wall Sit
Wall Sit
1 minuut
Rest
Rest
15 seconden
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.
❤️ Matig (Zone 2)
Push-Ups
30 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Rest
Rest
20 seconden
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
30 herhalingen
Rest
Rest
20 seconden
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
30 herhalingen
Rest
Rest
15 seconden
Lunges
Lunges
24 herhalingen
Rest
Rest
15 seconden
Leg Lifts
Leg Lifts
12 herhalingen
Rest
Rest
15 seconden
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
40 herhalingen
Rest
Rest
10 seconden

Set 2: 1 ronde
Wall Sit
Wall Sit
1 minuut
Rest
Rest
15 seconden
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.
❤️ Matig (Zone 2)
Push-Ups
30 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Rest
Rest
20 seconden
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
40 herhalingen
Rest
Rest
20 seconden
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
40 herhalingen
Rest
Rest
15 seconden
Lunges
Lunges
30 herhalingen
Rest
Rest
15 seconden
Leg Lifts
Leg Lifts
16 herhalingen
Rest
Rest
15 seconden
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
50 herhalingen

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Trainingscategorieën

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weight loss

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abs & core

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weightlifting

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