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Beginner Workout

Full Body

Beginner   1 u 58 m

Doelgebieden: Legs

Uitrusting: Treadmill, Box / Step, Barbell, Bench, Dumbbells, Resistance Bands, Wall

John Emsermann
 		    Toegevoegd door John Emsermann
Full Body
Tags
Volledige Gym Workouts Been Workouts Loopband Workouts Box of Step Workouts Barbell Workouts Bank Workouts Dumbbell Workouts Weerstandsband Workouts Muur Workouts
Beschrijving

BODY WORKOUTS... START WITH LIGHTER WEIGHTS AND WORK UP TO HEAVIER... NO RUSH..YOU DECIDE YOUR OWN RESTS BUT NOT TAKE TOO LONG.. I SUGGEST NO MORE THEN 3MIN BETWEEN EACH SET..

Exercises

Set 1: 1 ronde
Treadmill Slow Jogging
Treadmill Slow Jogging
15 minuten
WARM UP...ALWAYS WARM UP YOUR BODY TO PREVENT INJURES
Rest
Rest
2 minuten
WORK AT YOUR OWN PACE...DO NOT ALLOW TO LET YOUR BODY COOL DOWN TOO MUCH
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 herhalingen
Rest
Rest
2 minuten
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 herhalingen
Rest
Rest
2 minuten
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
15 herhalingen
Rest
Rest
2 minuten
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 herhalingen
Rest
Rest
2 minuten
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 herhalingen
Rest
Rest
2 minuten
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 herhalingen
Rest
Rest
2 minuten

Set 2: 1 ronde
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
1 minuut
Rest
Rest
2 minuten
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
1 minuut
Rest
Rest
2 minuten
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
1 minuut
Rest
Rest
2 minuten

Set 3: 1 ronde
Lunges with Knee Lifts
Lunges with Knee Lifts
12 herhalingen
Rest
Rest
2 minuten
Lunges with Knee Lifts
Lunges with Knee Lifts
12 herhalingen
Rest
Rest
2 minuten
Lunges with Knee Lifts
Lunges with Knee Lifts
2 minuten
Rest
Rest
2 minuten
Box Jumps
Box Jumps
10 herhalingen
Rest
Rest
2 minuten
Box Jumps
Box Jumps
10 herhalingen
Rest
Rest
2 minuten
Box Jumps
Box Jumps
10 herhalingen
Rest
Rest
2 minuten
Calf Raises
Calf Raises
20 herhalingen
Rest
Rest
2 minuten
Calf Raises
Calf Raises
20 herhalingen
Rest
Rest
2 minuten
Calf Raises
Calf Raises
20 herhalingen
Rest
Rest
2 minuten
Barbell Bench Press
Barbell Bench Press
10 herhalingen
Rest
Rest
2 minuten
Barbell Bench Press
Barbell Bench Press
10 herhalingen
Rest
Rest
2 minuten
Barbell Bench Press
Barbell Bench Press
10 herhalingen
Rest
Rest
2 minuten
Bicep Curls
Weerstand: Gemiddeld
Bicep Curls
12 herhalingen
Rest
Rest
2 minuten
Bicep Curls
Weerstand: Gemiddeld
Bicep Curls
12 herhalingen
Rest
Rest
2 minuten
Bicep Curls
Weerstand: Gemiddeld
Bicep Curls
12 herhalingen
Rest
Rest
2 minuten
Tricept Cable Pull Down
Tricept Cable Pull Down
12 herhalingen
Rest
Rest
2 minuten
Tricept Cable Pull Down
Tricept Cable Pull Down
12 herhalingen
Rest
Rest
2 minuten
Tricept Cable Pull Down
Tricept Cable Pull Down
12 herhalingen
Rest
Rest
1 minuut
Chest Row
Chest Row
1 minuut
Rest
Rest
2 minuten
Chest Row
Chest Row
1 minuut
Rest
Rest
1 minuut
Chest Row
Chest Row
1 minuut
Rest
Rest
2 minuten
Barbell Deadlifts
Barbell Deadlifts
10 herhalingen
Rest
Rest
2 minuten
Barbell Deadlifts
Barbell Deadlifts
10 herhalingen
Rest
Rest
1 minuut
Barbell Deadlifts
Barbell Deadlifts
10 herhalingen
Rest
Rest
2 minuten
Torso Twist with Band
Torso Twist with Band
12 herhalingen
Rest
Rest
2 minuten
Torso Twist with Band
Torso Twist with Band
12 herhalingen
Rest
Rest
2 minuten
Torso Twist with Band
Torso Twist with Band
12 herhalingen

Set 4: 1 ronde
Hamstring Stretch..
Hamstring Stretch..
45 seconden
Hamstring Stretch..
Hamstring Stretch..
45 seconden
Rest
Rest
30 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
45 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
45 seconden
Rest
Rest
1 minuut
Right Quad Stretch
Right Quad Stretch
45 seconden
Rest
Rest
1 minuut
Left Quad Stretch
Left Quad Stretch
45 seconden
Rest
Rest
1 minuut
Wall Calf Stretches
Wall Calf Stretches
45 seconden
Wall Calf Stretches
Wall Calf Stretches
45 seconden

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

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bodyweight

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youtube

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community created

Door de Gemeenschap Gemaakt

weightlifting

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interval timers

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Volledig Lichaam

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