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Gratis Beginner Workout

Lower Body Work

Beginner   30 minuten

Doelgebieden: Lower Body

Uitrusting: Exercise Mat, Chair

Lower Body Work
Tags
Lichaamsgewicht Workouts Onderlichaam Workouts Stoel Workouts
Beschrijving

This workout targets your lower body, with plenty of attention to your glutes. You can do most exercises without any equipment unless you want a chair for balance. Set up and let's get to work!

Exercises

Set 1: 1 ronde
If you're not feeling enough stretch, walk your heels closer toward your body.
❤️ Matig (Zone 2)
Floor Bridge
1 minuut
Rest
Rest
15 seconden
Glute Circles
Glute Circles
1 minuut
Leg Lifts on Knees
❤️ Matig (Zone 2)
Leg Lifts on Knees
45 seconden
Rest
Rest
15 seconden
Right Side Leg Circles
Right Side Leg Circles
35 seconden
Transition
Transition
10 seconden
Left Side Leg Circles
Left Side Leg Circles
35 seconden
Rest
Rest
15 seconden
Right Low Glute Kicks
Right Low Glute Kicks
35 seconden
Transition
Transition
10 seconden
Left Low Glute Kicks
Left Low Glute Kicks
35 seconden
Rest
Rest
15 seconden
High Glute Kickbacks
❤️ Krachtig (Zone 3)
High Glute Kickbacks
45 seconden
Rest
Rest
1 minuut

Set 2: 1 ronde
Chair Squats
❤️ Matig (Zone 2)
Chair Squats
1 minuut
Rest
Rest
20 seconden
Right Lateral Leg Lifts
❤️ Matig (Zone 2)
Right Lateral Leg Lifts
40 seconden
Transition
Transition
15 seconden
Left Lateral Leg Lifts
❤️ Matig (Zone 2)
Left Lateral Leg Lifts
40 seconden
Rest
Rest
20 seconden
Left Assisted Lunges
❤️ Matig (Zone 2)
Left Assisted Lunges
40 seconden
Transition
Transition
15 seconden
Right Assisted Lunges
❤️ Matig (Zone 2)
Right Assisted Lunges
40 seconden
Rest
Rest
30 seconden
Side to Side Right Leg Swings
Side to Side Right Leg Swings
35 seconden
Side to Side Left Leg Swings
Side to Side Left Leg Swings
35 seconden
Rest
Rest
30 seconden

Set 3: 1 ronde
If you're not feeling enough stretch, walk your heels closer toward your body.
❤️ Matig (Zone 2)
Floor Bridge
1 minuut
Rest
Rest
15 seconden
Glute Kickbacks
Glute Kickbacks
40 seconden
Leg Lifts on Knees
❤️ Krachtig (Zone 3)
Leg Lifts on Knees
45 seconden
Rest
Rest
15 seconden
Lying Right Leg Back Circles
Lying Right Leg Back Circles
35 seconden
Transition
Transition
10 seconden
Lying Left Leg Back Circles
Lying Left Leg Back Circles
35 seconden
Rest
Rest
15 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
35 seconden
Transition
Transition
10 seconden
Left Bridge Glute Circles
Left Bridge Glute Circles
30 seconden
Rest
Rest
15 seconden
Glute Combo Kickback
Glute Combo Kickback
1 minuut
Rest
Rest
1 minuut

Set 4: 1 ronde
Chair Squats
❤️ Matig (Zone 2)
Chair Squats
1 minuut
Rest
Rest
20 seconden
Right Lateral Leg Lifts
❤️ Matig (Zone 2)
Right Lateral Leg Lifts
40 seconden
Transition
Transition
15 seconden
Left Lateral Leg Lifts
❤️ Matig (Zone 2)
Left Lateral Leg Lifts
40 seconden
Rest
Rest
20 seconden
Left Assisted Lunges
❤️ Matig (Zone 2)
Left Assisted Lunges
40 seconden
Transition
Transition
15 seconden
Right Assisted Lunges
❤️ Matig (Zone 2)
Right Assisted Lunges
40 seconden
Rest
Rest
30 seconden
Side to Side Right Leg Swings
Side to Side Right Leg Swings
35 seconden
Side to Side Left Leg Swings
Side to Side Left Leg Swings
35 seconden

Verschijnt In

butt & legs
Billen & Benen
bodyweight
Lichaamsgewicht

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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.

Toon Meer

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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