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Gemiddelde Workout

Complete Upper Body

Gemiddeld   41 minuten

Doelgebieden: Shoulders, Arms

Uitrusting: Wall, Chair, Stability Ball, Dumbbells, BOSU

Ömer Köseoğlu
 		    Toegevoegd door Personal Trainer Ömer Köseoğlu
Complete Upper Body
Tags
Thuisgym Workouts Schouder Workouts Muur Workouts Stoel Workouts Oefenbal Workouts Dumbbell Workouts Bosu Bal Workouts

Exercises

Set 1: 1 ronde
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconden
Small Forward Arm Circles
Small Forward Arm Circles
30 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconden
Arm Pumps
Arm Pumps
30 seconden
Cross Jacks
Cross Jacks
30 seconden
Elbow To Knee Twists
Elbow To Knee Twists
30 seconden
Wall Push-Ups
Wall Push-Ups
40 seconden
Rest
Rest
30 seconden
Chair Push-Ups
Chair Push-Ups
30 seconden

Set 2: 2 rondes
Stability Ball Chest Press
Stability Ball Chest Press
25 herhalingen
Rest
Rest
50 seconden
Stability Ball Dumbbell Flys
Stability Ball Dumbbell Flys
20 herhalingen
Rest
Rest
50 seconden

Set 3: 2 rondes
Stability Ball Tricep Extension
Stability Ball Tricep Extension
15 herhalingen
Rest
Rest
25 seconden
Stability Ball Tricep Extension
Stability Ball Tricep Extension
15 herhalingen
Rest
Rest
25 seconden
Ball Alternating Press
Ball Alternating Press
20 herhalingen
Transition
Transition
25 seconden
Ball Alternating Press
Ball Alternating Press
20 herhalingen
Transition
Transition
25 seconden
Back Extension on Ball
Back Extension on Ball
10 herhalingen

Set 4: 1 ronde
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
20 herhalingen
Transition
Transition
25 seconden
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
20 herhalingen
Transition
Transition
25 seconden
Alternating Bent Over Rows
Alternating Bent Over Rows
15 herhalingen
Rest
Rest
25 seconden
Alternating Bent Over Rows
Alternating Bent Over Rows
15 herhalingen

Set 5: 1 ronde
Rest
Rest
1 minuut

Set 6: 1 ronde
Plank on BOSU
Plank on BOSU
30 seconden
Rest
Rest
35 seconden
Mountain Climbers on BOSU Back
Mountain Climbers on BOSU Back
30 seconden
Rest
Rest
35 seconden
Elbow Plank on BOSU
Elbow Plank on BOSU
40 seconden
Rest
Rest
45 seconden
BOSU Squats
BOSU Squats
20 herhalingen
Rest
Rest
45 seconden

Set 7: 1 ronde
90 Lat Stretch
90 Lat Stretch
30 seconden
Chest Stretch
Chest Stretch
1 minuut
Curved Spine Stretch
Curved Spine Stretch
30 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconden
Right Tricep Stretch
Right Tricep Stretch
30 seconden
Left Tricep Stretch
Left Tricep Stretch
30 seconden
Side Bends
Side Bends
30 seconden
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconden

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Quickdraw Adjustable Dumbbells
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.

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

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