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Beginner Workout

Beginner's

Beginner   30 minuten

Doelgebieden: Core

Uitrusting: Exercise Mat

Arvin Jerald Gredona
 		    Toegevoegd door Arvin Jerald Gredona
Beginner's
Tags
Lichaamsgewicht Workouts Buik & Core Workouts

Exercises

Set 1: 1 ronde
Develop a rhythm for your punches.
Rapid Punches
1 minuut
Repeat on alternating sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky.
Alternating Side Reaches
11 herhalingen
Cross Knees to Elbows
Cross Knees to Elbows
11 herhalingen
Develop a rhythm for your punches.
Rapid Punches
1 minuut
High Knee Obliques
High Knee Obliques
22 herhalingen
Modified Seal Jacks
Modified Seal Jacks
22 herhalingen
Rest
Rest
11 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
33 herhalingen
Rest
Rest
11 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
33 herhalingen
Rest
Rest
22 seconden
Reverse Lunges
Reverse Lunges
11 herhalingen
Rest
Rest
11 seconden
Sumo Squats
Sumo Squats
33 herhalingen
Rest
Rest
11 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
33 herhalingen
Transition
Transition
11 seconden
Clams
Clams
33 herhalingen
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
11 herhalingen
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
11 herhalingen
Rest
Rest
11 seconden
Fifer Scissors
Fifer Scissors
22 herhalingen
Rest
Rest
11 seconden
Fifer Scissors
Fifer Scissors
22 herhalingen
Fifer Scissors
Fifer Scissors
22 herhalingen
Rest
Rest
11 seconden
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
22 herhalingen
Rest
Rest
11 seconden
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
22 herhalingen
Rest
Rest
11 seconden
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
22 herhalingen
Rest
Rest
10 seconden
Pilates Around the World
Pilates Around the World
22 herhalingen
Rest
Rest
11 seconden
Pilates Around the World
Pilates Around the World
22 herhalingen
Rest
Rest
11 seconden
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 herhalingen
Rest
Rest
11 seconden
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 herhalingen
Rest
Rest
11 seconden
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 herhalingen
Rest
Rest
11 seconden
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
11 herhalingen
Rest
Rest
11 seconden
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
11 herhalingen
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
33 seconden
Rest
Rest
11 seconden
Upward Plank
Upward Plank
30 seconden

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

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youtube

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Door de Gemeenschap Gemaakt

weightlifting

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