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Intense Workout

Hiit

Intens   20 minuten

Doelgebieden: Full Body

Uitrusting: Stability Ball

Pedro Pires
 		    Toegevoegd door Pedro Pires
Hiit
Tags
Thuisgym Workouts Volledige Lichaam Workouts Oefenbal Workouts

Exercises

Set 1: 1 ronde
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
15 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.
High Knees
45 seconden
Rest
Rest
15 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 seconden
Rest
Rest
15 seconden
Lunges
Lunges
45 seconden
Rest
Rest
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
45 seconden
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
15 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
45 seconden
Rest
Rest
15 seconden
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconden
Rest
Rest
15 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
45 seconden
Rest
Rest
15 seconden
Flutter Kicks
Flutter Kicks
45 seconden
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
15 seconden
Butt Kickers
Butt Kickers
45 seconden
Rest
Rest
15 seconden
Plank Hopovers
Plank Hopovers
45 seconden
Rest
Rest
15 seconden
Repeat on the left side and continue alternating sides.
Side Lunges
45 seconden
Rest
Rest
15 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 seconden
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
15 seconden
Split Squat Hops
Split Squat Hops
45 seconden
Rest
Rest
15 seconden
Side to Side Elbow Plank on Ball
Side to Side Elbow Plank on Ball
45 seconden
Rest
Rest
15 seconden
Curtsy Lunge
Curtsy Lunge
45 seconden
Rest
Rest
15 seconden
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
45 seconden

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Doe deze workout in Workout Trainer
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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.

Toon Meer

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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