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Gemiddelde Workout

Casa

Gemiddeld   16 minuten

Doelgebieden: Corpo intero

Uitrusting: Sedia, Muro

Danny Branchetti
 		    Toegevoegd door Danny Branchetti
Casa
Tags
Lichaamsgewicht Workouts Volledige Lichaam Workouts Stoel Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Alzate di Spalle
Alzate di Spalle
20 seconden
T's
T's
40 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
40 seconden
Then, return to the center.
Raggi Alternati Laterali
40 seconden
Riposo
Riposo
15 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squat
30 seconden
Trazioni Alte del Ginocchio
Trazioni Alte del Ginocchio
40 seconden
Pompe per le Braccia
Pompe per le Braccia
30 seconden
Riposo
Riposo
15 seconden
Squats Divisi
Squats Divisi
30 seconden
Flessioni laterali
Flessioni laterali
30 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
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 sul Posto
30 seconden
Boxe Ombra
Boxe Ombra
30 seconden
Riposo
Riposo
30 seconden
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.
Plank
30 seconden

Set 3: 1 ronde
Push-Up in Ginocchio
Push-Up in Ginocchio
5 herhalingen
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
10 herhalingen
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Cane e Uccello
30 seconden
Riposo
Riposo
20 seconden
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.
Plank
30 seconden

Set 4: 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
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 sul Posto
30 seconden
Boxe Ombra
Boxe Ombra
20 seconden
Riposo
Riposo
15 seconden

Set 5: 1 ronde
Push-Up in Ginocchio
Push-Up in Ginocchio
5 herhalingen
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Cane e Uccello
30 seconden
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
10 herhalingen
Riposo
Riposo
20 seconden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squat
30 seconden

Set 6: 1 ronde
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 sul Posto
30 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
Boxe Ombra
Boxe Ombra
20 seconden
Riposo
Riposo
10 seconden
Seduta a muro
Seduta a muro
30 seconden
Riposo
Riposo
10 seconden
Flessioni Tricipiti sulla Sedia
Flessioni Tricipiti sulla Sedia
5 herhalingen

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Aanbevolen Uitrusting

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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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