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Lid Workout

Michelli

20 minuten

Doelgebieden: Full Body

Uitrusting: Exercise Mat

Joel K
 		    Toegevoegd door Joel K
Michelli
Tags
Lichaamsgewicht Workouts Volledige Lichaam Workouts

Exercises

Set 1: 1 ronde
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minuut
Knees to Elbows
Knees to Elbows
45 seconden
Small Forward Arm Circles
Small Forward Arm Circles
20 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconden
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuut
Rest
Rest
20 seconden
Jump your feet forward to a squat.
Burpees
10 herhalingen
Rest
Rest
10 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
40 seconden
Rest
Rest
10 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
40 seconden
Rest
Rest
40 seconden
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
20 seconden
Right Side Plank
Right Side Plank
20 seconden
Left Side Plank
Left Side Plank
20 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconden
Surfees
Surfees
5 herhalingen
Rest
Rest
40 seconden
Lunges
Lunges
1 minuut
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minuut
Buddy Wall Sit
Buddy Wall Sit
1 minuut
Left Leg Balance with Eyes Closed
Left Leg Balance with Eyes Closed
30 seconden
Right Leg Balance with Eyes Closed
Right Leg Balance with Eyes Closed
30 seconden
Rest
Rest
40 seconden
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
1 minuut
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minuut
Marichi's Twist
Marichi's Twist
1 minuut
Right Half Pigeon
Right Half Pigeon
30 seconden
Left Half Pigeon
Left Half Pigeon
30 seconden
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 minuut
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minuut

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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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