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Gemiddelde Workout

12

Gemiddeld   14 minuten

Doelgebieden: Full Body

Uitrusting: Chair, Exercise Mat, Wall

Ashraf Hussien
 		    Toegevoegd door Ashraf Hussien
12
Tags
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Exercises

Set 1: 1 ronde
Then, return to the center.
Alternating Side Reaches
20 seconden
Arm Pumps
Arm Pumps
20 seconden
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 seconden
Elbow To Knee Twists
Elbow To Knee Twists
20 seconden
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
30 seconden
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
25 seconden
High Knee Jumps
High Knee Jumps
25 seconden
Rest
Rest
5 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.
Jumping Jacks
30 seconden
Transition
Transition
15 seconden

Set 2: 1 ronde
Cross Jacks
Cross Jacks
30 seconden
Rest
Rest
10 seconden
Double Knees
Double Knees
30 seconden
Rest
Rest
10 seconden
Jump your feet forward to a squat.
Burpees
30 seconden
Rest
Rest
10 seconden
Explosive Mountain Climbers
Explosive Mountain Climbers
35 seconden
Transition
Transition
20 seconden

Set 3: 1 ronde
Leg Raises
Leg Raises
30 seconden
Rest
Rest
10 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.
Push-Ups
30 seconden
Rest
Rest
10 seconden
Chair Tricep Dips
Chair Tricep Dips
30 seconden
Rest
Rest
10 seconden
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
35 seconden
Rest
Rest
10 seconden
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconden
Rest
Rest
10 seconden
Side Bends
Side Bends
35 seconden
Rest
Rest
10 seconden

Set 4: 1 ronde
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconden
Rest
Rest
5 seconden
Right Side Plank
Right Side Plank
30 seconden
Rest
Rest
5 seconden
Left Side Plank
Left Side Plank
30 seconden
Rest
Rest
5 seconden
Big Toe Forward Bend
Big Toe Forward Bend
15 seconden
Chest Stretch
Chest Stretch
30 seconden
Hamstring Stretches
Hamstring Stretches
20 seconden
Quad Stretches
Quad Stretches
20 seconden

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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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