Beginner Workout

Upper Body

Beginner Duration 22 minuten

Doelgebieden: Full Body

Uitrusting: Chair, Dumbbells, Barbell, Bench, Strength Machine, Pull Up Bar

Toegevoegd door Garen A

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Stoel Workouts Dumbbell Workouts Barbell Workouts Bank Workouts Krachtapparatuur Workouts Pull Up Bar Workouts

Exercises

Set 1: 1 ronde

Clockwise Neck Rolls

Clockwise Neck Rolls

30 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconden

❤️ Licht (Zone 1)

1 minuut

1 minuut

❤️ Licht (Zone 1)

30 seconden

1 minuut

❤️ Licht (Zone 1)

30 seconden

Side to Side Right Leg Swings

Side to Side Right Leg Swings

30 seconden

Side to Side Left Leg Swings

Side to Side Left Leg Swings

30 seconden

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

30 seconden

Repeat on the left side and continue alternating sides.

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.

30 seconden

Lying Right Leg Circles

Lying Right Leg Circles

30 seconden

Lying Left Leg Circles

Lying Left Leg Circles

30 seconden

Walking High Knees

Walking High Knees

30 seconden

Inward Wrist Circles

Inward Wrist Circles

30 seconden

Outward Wrist Circles

Outward Wrist Circles

30 seconden

Set 2: 1 ronde

Wrist Flexor Stretches

Wrist Flexor Stretches

1 minuut

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuut

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuut

Wrist Extensor Stretches

Wrist Extensor Stretches

1 minuut

Barbell Bench Press

Barbell Bench Press

30 seconden

Dumbbell Fly on Bench

Dumbbell Fly on Bench

30 seconden

Return and repeat.

1 minuut

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.

30 seconden

Cable Lat Pull Down

1 minuut

Neutral Grip Pull-Ups

Neutral Grip Pull-Ups

30 seconden

Scapular Pull-Ups

Scapular Pull-Ups

30 seconden

1 minuut

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minuut

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuut

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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