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Gemiddelde Workout

My Workout

Gemiddeld   21 minuten

Doelgebieden: Core, Shoulders

Uitrusting: Dumbbells, Wall

Ali Iftikhar
 		    Toegevoegd door Ali Iftikhar
My Workout
Tags
Thuisgym Workouts Buik & Core Workouts Dumbbell Workouts Muur Workouts

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.
Jumping Jacks
40 seconden
Rest
Rest
20 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
40 seconden
Rest
Rest
20 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
20 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
15 seconden
Rest
Rest
15 seconden
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 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
40 seconden
Rest
Rest
20 seconden
Return and repeat.
Tricep Dips
45 seconden
Rest
Rest
20 seconden

Set 2: 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.
Jumping Jacks
40 seconden
Rest
Rest
20 seconden
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minuut
Rest
Rest
20 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
20 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
15 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
40 seconden
Rest
Rest
20 seconden
Return and repeat.
Tricep Dips
45 seconden
Rest
Rest
20 seconden

Set 3: 1 ronde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconden
Rest
Rest
10 seconden
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconden
Rest
Rest
20 seconden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconden
Rest
Rest
20 seconden
Wall Sit
Wall Sit
30 seconden
Rest
Rest
20 seconden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconden

Set 4: 1 ronde
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
30 seconden
Rest
Rest
10 seconden
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
30 seconden
Rest
Rest
20 seconden
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
30 seconden
Rest
Rest
20 seconden
Wall Sit
Wall Sit
30 seconden
Rest
Rest
20 seconden
Dumbbell Chest Press
Dumbbell Chest Press
40 seconden
Rest
Rest
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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