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Lid Workout

Monday

1 u 21 m

Doelgebieden: Legs

Uitrusting: Dumbbells, Barbell, Bench, Pull Up Bar, Wall

R J
 		    Toegevoegd door R J
Monday
Tags
Volledige Gym Workouts Been Workouts Dumbbell Workouts Barbell Workouts Bank Workouts Pull Up Bar Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Running
Running
35 minuten

Set 2: 1 ronde
Walking
Walking
20 minuten

Set 3: 1 ronde
Kneeling Push-Ups
Kneeling Push-Ups
10 herhalingen
Rest
Rest
30 seconden
Kneeling Push-Ups
Kneeling Push-Ups
10 herhalingen
Rest
Rest
30 seconden
Kneeling Push-Ups
Kneeling Push-Ups
10 herhalingen
Rest
Rest
30 seconden

Set 4: 1 ronde
Clockwise Neck Rolls
Clockwise Neck Rolls
10 herhalingen
Clockwise Neck Rolls
Clockwise Neck Rolls
10 herhalingen
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconden
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconden
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconden
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconden

Set 5: 1 ronde
Alternating Bent Over Rows
Alternating Bent Over Rows
12 herhalingen
Rest
Rest
30 seconden
Alternating Bent Over Rows
Alternating Bent Over Rows
12 herhalingen
Rest
Rest
30 seconden
Alternating Bent Over Rows
Alternating Bent Over Rows
12 herhalingen
Rest
Rest
30 seconden

Set 6: 1 ronde
Then, return to the center.
Alternating Side Reaches
15 herhalingen
Rest
Rest
30 seconden
Then, return to the center.
Alternating Side Reaches
20 herhalingen
Rest
Rest
30 seconden
Then, return to the center.
Alternating Side Reaches
25 herhalingen
Rest
Rest
30 seconden

Set 7: 1 ronde
Barbell Squats
Barbell Squats
12 herhalingen
Rest
Rest
30 seconden
Barbell Squats
Barbell Squats
12 herhalingen
Rest
Rest
30 seconden
Barbell Squats
Barbell Squats
12 herhalingen
Rest
Rest
30 seconden

Set 8: 1 ronde
Kneeling Left Arm Rows
Kneeling Left Arm Rows
12 herhalingen
Kneeling Right Arm Rows
Kneeling Right Arm Rows
12 herhalingen
Rest
Rest
30 seconden
Kneeling Left Arm Rows
Kneeling Left Arm Rows
12 herhalingen
Kneeling Right Arm Rows
Kneeling Right Arm Rows
12 herhalingen
Rest
Rest
30 seconden
Kneeling Left Arm Rows
Kneeling Left Arm Rows
12 herhalingen
Kneeling Right Arm Rows
Kneeling Right Arm Rows
12 herhalingen
Rest
Rest
30 seconden

Set 9: 1 ronde
Do a pull up and hold at 90 degrees. Keep your shoulders away from your ears and try not to hold your breath. For more intensity, use a wider grip.
90 Degree Hang
30 seconden
Rest
Rest
30 seconden
Do a pull up and hold at 90 degrees. Keep your shoulders away from your ears and try not to hold your breath. For more intensity, use a wider grip.
90 Degree Hang
30 seconden
Rest
Rest
30 seconden
Do a pull up and hold at 90 degrees. Keep your shoulders away from your ears and try not to hold your breath. For more intensity, use a wider grip.
90 Degree Hang
30 seconden
Rest
Rest
30 seconden

Set 10: 1 ronde
Standing Backbending Stretch
Standing Backbending Stretch
20 seconden
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
25 seconden
Pretzel Stretches
Pretzel Stretches
25 seconden
Chest Stretch
Chest Stretch
20 seconden
Chest Stretch
Chest Stretch
20 seconden

Gerelateerde Workouts

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41 min 20 sec,
Monday
Monday
12 min 51 sec,
Tuesday 1
Tuesday 1
36 min 9 sec, Gemiddeld
Week 2
Week 2
1 uur 8 min,
Third
Third
27 min 25 sec, Intens
Monday
Monday
50 minuten, Gemiddeld
Quickdraw Adjustable Dumbbells
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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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