Quick Workout

Gemiddeld Duration 22 minuten

Doelgebieden: Core, Shoulders

Uitrusting: No Equipment

Toegevoegd door Nicholas Hernandez

Lose weight/gain muscle

Exercises

Set 1: 1 ronde

❤️ Matig (Zone 2)

Jogging

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

2 min 30 sec

Set 3: 1 ronde

Rest

1 minuut

Set 4: 1 ronde

Keep your navel drawn in and your shoulders away from your ears.

❤️ Krachtig (Zone 3)

Mountain Climbers

2 min 50 sec

Set 5: 1 ronde

❤️ Matig (Zone 2)

Sit-Ups

2 minuten

Set 6: 1 ronde

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.

❤️ Krachtig (Zone 3)

Push-Ups

69 herhalingen

Set 7: 1 ronde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

Gewichten: Gemiddeld
❤️ Matig (Zone 2)

Squats

Herhalingen tot falen

Set 8: 1 ronde

Rest

1 minuut

Set 9: 1 ronde

❤️ Matig (Zone 2)

Lunges

1 minuut

Set 10: 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.

❤️ Zeer Zwaar (Zone 4)

Jumping Jacks

Herhalingen tot falen

Set 11: 1 ronde

Rest

1 minuut

Set 12: 1 ronde

Twist your torso to the left and try to touch your hands to the ground.

❤️ Zeer Zwaar (Zone 4)

Russian Twists

Herhalingen tot falen

Set 13: 1 ronde

Rest

1 minuut

Set 14: 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.

❤️ Maximaal (Zone 5)

High Knees

Herhalingen tot falen

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Quick Workout

Lose weight/gain muscle

Exercises

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Trainingscategorieën

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Gewichtsverlies

Buikspieren & Core

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