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Gemiddelde Workout

Core Interval 19/3/23

Gemiddeld   52 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbells, Kettlebells, Exercise Mat

Ömer Köseoğlu
 		    Toegevoegd door Personal Trainer Ömer Köseoğlu
Core Interval 19/3/23
Tags
Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Kettlebell Workouts

Exercises

Set 1: 1 ronde
Arm Pumps
Arm Pumps
30 seconden
Chest Openers
Chest Openers
30 seconden
Big Forward Arm Circles
Big Forward Arm Circles
20 seconden
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconden
Torso Twists
Torso Twists
30 seconden
Elbow To Knee Twists
Elbow To Knee Twists
45 seconden
Alternating Side Reaches
Alternating Side Reaches
45 seconden
T's
T's
45 seconden
Side Lunge Warm Up
Side Lunge Warm Up
45 seconden
Side Shuffles
Side Shuffles
45 seconden
Modified Jump Squats
Modified Jump Squats
45 seconden
Jog on the Spot
Jog on the Spot
45 seconden

Set 2: 1 ronde
High Knee Touches
High Knee Touches
1 herhaling

Set 3: 2 rondes
Prisoner Squats
Prisoner Squats
50 seconden
Rest
Rest
10 seconden
One Dumbbell Front to Side Raise (R)
One Dumbbell Front to Side Raise (R)
40 seconden
Rest
Rest
10 seconden
Prisoner Squats
Prisoner Squats
50 seconden
Rest
Rest
10 seconden
One Dumbbell Front to Side Raise (L)
One Dumbbell Front to Side Raise (L)
40 seconden
Rest
Rest
10 seconden

Set 4: 1 ronde
Transition
Transition
35 seconden

Set 5: 2 rondes
Ab Chop Ups
Ab Chop Ups
45 seconden
Rest
Rest
10 seconden
90-90 Crunch Taps
90-90 Crunch Taps
50 seconden
Rest
Rest
10 seconden

Set 6: 1 ronde
Ab Chop Ups
Ab Chop Ups
45 seconden
Rest
Rest
10 seconden
90-90 Crunch Taps
90-90 Crunch Taps
50 seconden

Set 7: 1 ronde
Rest
Rest
45 seconden

Set 8: 1 ronde
Plank with Toe Taps
Plank with Toe Taps
1 herhaling

Set 9: 2 rondes
Elbow Plank Hop Outs
Elbow Plank Hop Outs
40 seconden
Transition
Transition
15 seconden
Superman Y-Raises
Superman Y-Raises
45 seconden
Transition
Transition
15 seconden

Set 10: 1 ronde
Elbow Plank Hop Outs
Elbow Plank Hop Outs
40 seconden
Transition
Transition
15 seconden
Superman T-Raises
Superman T-Raises
45 seconden

Set 11: 1 ronde
Rest
Rest
45 seconden

Set 12: 2 rondes
Half Cross Extensions
Half Cross Extensions
50 seconden
Rest
Rest
15 seconden
Fifer Scissors
Fifer Scissors
45 seconden
Rest
Rest
15 seconden

Set 13: 1 ronde
Half Cross Extensions
Half Cross Extensions
50 seconden
Rest
Rest
15 seconden
Fifer Scissors
Fifer Scissors
45 seconden

Set 14: 1 ronde
Rest
Rest
45 seconden

Set 15: 1 ronde
Jog on the Spot
Jog on the Spot
5 seconden

Set 16: 2 rondes
Negative Push-Ups
Negative Push-Ups
50 seconden
Rest
Rest
15 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
50 seconden
Rest
Rest
15 seconden

Set 17: 1 ronde
Negative Push-Ups
Negative Push-Ups
50 seconden
Rest
Rest
15 seconden
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
50 seconden

Set 18: 1 ronde
10sec Pulse Check *
10sec Pulse Check *
50 seconden
Transition
Transition
15 seconden

Set 19: 2 rondes
Slowly cross your right elbow to 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
45 seconden
Rest
Rest
15 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
40 seconden
Rest
Rest
15 seconden

Set 20: 1 ronde
Slowly cross your right elbow to 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
45 seconden
Rest
Rest
15 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
40 seconden

Set 21: 1 ronde
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
50 seconden
Leg Crossover Stretches
Leg Crossover Stretches
1 min 15 sec
Pretzel Stretches
Pretzel Stretches
1 minuut
Cat Cow
Cat Cow
45 seconden
Fold over.
Child's Pose
30 seconden

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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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