Beginner Workout

Beginner Workout

Beginner Duration 15 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat

Toegevoegd door Destini Biccum

Tags

Lichaamsgewicht Workouts Onderlichaam Workouts

Beschrijving

Workout that is light to keep up motivation.

Exercises

Set 1: 1 ronde

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.

30 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)

30 seconden

Keep your navel drawn in and your shoulders away from your ears.

❤️ Matig (Zone 2)

Mountain Climbers

45 seconden

25 seconden

Set 2: 1 ronde

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

45 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.

❤️ Matig (Zone 2)

45 seconden

Repeat on the left side and continue alternating sides.

❤️ Matig (Zone 2)

45 seconden

25 seconden

Set 3: 2 rondes

If you're not feeling enough stretch, walk your heels closer toward your body.

45 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

45 seconden

Twist your torso to the left and try to touch your hands to the ground.

45 seconden

25 seconden

Set 4: 1 ronde

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Matig (Zone 2)

40 seconden

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

40 seconden

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

30 seconden

25 seconden

Set 5: 1 ronde

Stretch your arms overhead with palms on the ground.

40 seconden

If you're not feeling enough stretch, walk your heels closer toward your body.

40 seconden

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

40 seconden

This is a good mobility movement for loosening up your shoulder joints.

❤️ Matig (Zone 2)

Big Forward Arm Circles

40 seconden

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Doe deze workout in Workout Trainer

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

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