Gemiddelde Workout

Todays

Gemiddeld Duration 28 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat, Chair

Toegevoegd door Manu Dos

Tags

Lichaamsgewicht Workouts Onderlichaam Workouts Stoel Workouts

Beschrijving

To do three times a week

Exercises

Set 1: 1 ronde

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 herhalingen

Walking High Knees

Walking High Knees

1 minuut

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.

1 minuut

With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.

Hollow Body Holds

15 herhalingen

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

50 herhalingen

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

25 herhalingen

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuut

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

50 herhalingen

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.

20 herhalingen

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

1 minuut

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

25 herhalingen

Stretch your arms overhead with palms on the ground.

1 minuut

Advanced Left Lizard

Advanced Left Lizard

30 seconden

Glute Combo Kickback

Glute Combo Kickback

20 herhalingen

Chair Tricep Dips

Chair Tricep Dips

30 herhalingen

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

1 minuut

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minuut

Then drop your head, round your spine and arch your back. Repeat.

1 minuut

10 repetições

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.

5 minuten

Big Toe Forward Bend

Big Toe Forward Bend

30 seconden

Alternating Fire Hydrants

Alternating Fire Hydrants

30 herhalingen

1 minuut

5 herhalingen

pirouettes

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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam