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Gemiddelde Workout

Thai circuit

Gemiddeld   1 uur

Doelgebieden: Legs

Uitrusting: Exercise Mat, Stationary Bike, Dumbbells

Tomas Perucca
 		    Toegevoegd door Personal Trainer Tomas Perucca
Thai circuit
Tags
Volledige Gym Workouts Been Workouts Stationaire Fiets Workouts Dumbbell Workouts

Exercises

Set 1: 3 rondes
Short Crunches
❤️ Licht (Zone 1)
Short Crunches
20 herhalingen
Right Hip Flexor Stretch
Right Hip Flexor Stretch
10 seconden
Left Hip Flexor Stretch
Left Hip Flexor Stretch
10 seconden
Vertical Leg Crunches
Vertical Leg Crunches
20 herhalingen
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
20 seconden

Set 2: 1 ronde
Moderate Cycling
Moderate Cycling
5 minuten
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
4 minuten
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
3 minuten
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
2 minuten
Build from easy to moderate toward the end
Lunges to Squats
Lunges to Squats
30 seconden
Dynamic!
Seated Cycling
Seated Cycling
1 minuut
Keep it easy to recover

Set 3: 3 rondes
Spiderman Planks
❤️ Licht (Zone 1)
Spiderman Planks
20 herhalingen
Right Hip Flexor Stretch
Right Hip Flexor Stretch
10 seconden
Left Hip Flexor Stretch
Left Hip Flexor Stretch
10 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
30 seconden
If possible, press your heels toward the floor. Keep your shoulders down and back.
Downward Facing Dog
20 seconden

Set 4: 1 ronde
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
2 minuten
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
2 minuten
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
2 minuten
30sec hard effort! 1.30 easy spin
Dumbbell Side Lunge and Touch
Dumbbell Side Lunge and Touch
30 seconden
Dynamic!
Moderate Cycling
Moderate Cycling
2 minuten
30sec hard effort! 1.30 easy spin
Seated Cycling
Seated Cycling
1 minuut
Keep it easy to recover

Set 5: 1 ronde
Cool Down Cycling
Cool Down Cycling
20 minuten

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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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