Beginner Workout

Super Exercises

Beginner Duration 21 minuten

Doelgebieden: Full Body

Uitrusting: Exercise Mat

Toegevoegd door Javier Disla Serrano

Tags

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Exercises

Set 1: 1 ronde

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.

1 minuut

1 minuut

Jump your feet forward to a squat.

1 minuut

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.

1 minuut

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

Downward Facing Dog

1 minuut

Stretch your arms overhead with palms on the ground.

1 minuut

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

1 minuut

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuut

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

1 minuut

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.

1 minuut

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

1 minuut

Repeat on the left side and continue alternating sides.

1 minuut

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

Mountain Climbers

1 minuut

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuut

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.

1 minuut

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

Big Forward Arm Circles

1 minuut

Pop right back up to the start position and repeat.

1 minuut

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

1 minuut

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

1 minuut

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

1 minuut

Set 2: 1 ronde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

1 minuut

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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

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

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