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Beginner Workout

Workout!

Beginner   9 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells

Destini Biccum
 		    Toegevoegd door Destini Biccum
Workout!
Tags
Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts
Beschrijving

Repeat twice or more

Exercises

Set 1: 1 ronde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Gewichten: Licht
❤️ Licht (Zone 1)
Squats
30 seconden
Lunges
❤️ Licht (Zone 1)
Lunges
30 seconden
Reverse Lunges
❤️ Licht (Zone 1)
Reverse Lunges
30 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Gewichten: Licht
❤️ Licht (Zone 1)
Squats
30 seconden
Rest
Rest
45 seconden

Set 2: 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.
Plank
30 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.
❤️ Licht (Zone 1)
Bicycle Crunches
30 seconden
Keep your navel drawn in and your shoulders away from your ears.
❤️ Licht (Zone 1)
Mountain Climbers
30 seconden
Twist your torso to the left and try to touch your hands to the ground.
❤️ Licht (Zone 1)
Russian Twists
30 seconden
Rest
Rest
45 seconden

Set 3: 1 ronde
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Gewichten: Licht
❤️ Licht (Zone 1)
Dumbbell Bent Over Rows
40 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Gewichten: Licht
❤️ Licht (Zone 1)
Dumbbell Rear Lateral Raises
40 seconden
Lower the dumbbells back down and repeat.
Gewichten: Licht
❤️ Licht (Zone 1)
Dumbbell Lateral Shoulder Raises
30 seconden
Return and repeat while alternating sides.
Gewichten: Licht
❤️ Licht (Zone 1)
Dumbbell Lunges
30 seconden
Rest
Rest
45 seconden

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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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.

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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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