Beginner Workout

Full Workout

Beginner Duration 34 minuten

Doelgebieden: Full Body

Uitrusting: Exercise Mat, Cardio Machine, Resistance Bands, Dumbbells

Toegevoegd door Manisha V

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Cardio Apparatuur Workouts Weerstandsband Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconden

Forward Shoulder Rolls

Forward Shoulder Rolls

10 seconden

Backward Shoulder Rolls

Backward Shoulder Rolls

10 seconden

30 seconden

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

Big Forward Arm Circles

25 seconden

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

Big Reverse Arm Circles

25 seconden

Small Forward Arm Circles

Small Forward Arm Circles

15 seconden

Small Reverse Arm Circles

Small Reverse Arm Circles

15 seconden

Knees to Elbows

Knees to Elbows

30 seconden

Cross Knees to Elbows

Cross Knees to Elbows

30 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.

30 seconden

Standing Back Bend

Standing Back Bend

15 seconden

30 seconden

Standing Forward Bend

Standing Forward Bend

15 seconden

10 seconden

Set 2: 1 ronde

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.

1 minuut

15 seconden

Treadmill Running

Treadmill Running

5 minuten

15 seconden

Band Bicep Curls

Band Bicep Curls

1 minuut

Band Front Raises

Band Front Raises

1 minuut

Lateral Shoulder Raises with Band

Lateral Shoulder Raises with Band

1 minuut

Band Shoulder Press

Band Shoulder Press

1 minuut

Tricep Extensions

Tricep Extensions

1 min 30 sec

15 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

1 minuut

15 seconden

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

Mountain Climbers

1 minuut

15 seconden

1 min 30 sec

15 seconden

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

1 minuut

30 seconden

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

1 min 40 sec

15 seconden

Left Side Plank

Left Side Plank

40 seconden

Right Side Plank

Right Side Plank

40 seconden

15 seconden

Set 3: 1 ronde

Lateral Neck Stretches

Lateral Neck Stretches

20 seconden

Tricep Stretches

Tricep Stretches

30 seconden

Shoulder Stretches

Shoulder Stretches

30 seconden

30 seconden

Stretch your arms overhead with palms on the ground.

30 seconden

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

30 seconden

Firm your shoulder blades against your back for maximum effect.

30 seconden

Lying Hamstring Stretches

Lying Hamstring Stretches

30 seconden

Lying Torso Twists

Lying Torso Twists

30 seconden

Pelvic Tilt Bridge

Pelvic Tilt Bridge

30 seconden

Left Leg Balance

Left Leg Balance

1 minuut

Right Leg Balance

Right Leg Balance

1 minuut

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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