Arms,shoulders&back

These warm up exercises and stretches will get your body ready for your workout! Loosens your neck, arms and legs. No equipment required.

Exercises

Set 1: 1 ronde

Clockwise Neck Rolls

40 seconden

Counter-clockwise Neck Rolls

40 seconden

Set 2: 1 ronde

Right Arm Cross Stretch

15 seconden

Rest

10 seconden

Left Arm Cross Stretch

15 seconden

Rest

10 seconden

Small Forward Arm Circles

10 seconden

Small Reverse Arm Circles

10 seconden

Big Forward Arm Circles

10 seconden

Big Reverse Arm Circles

10 seconden

Set 3: 1 ronde

Wide Leg Forward Bend

10 seconden

Right Lateral Lunges

15 seconden

Wide Leg Forward Bend

10 seconden

Left Lateral Lunges

15 seconden

Set 4: 1 ronde

Rest

10 seconden

Right Runner's Lunge

15 seconden

Rest

10 seconden

Left Runner's Lunge

15 seconden

Rest

10 seconden

Right Hip Flexor Stretch

15 seconden

Rest

10 seconden

Left Hip Flexor Stretch

15 seconden

Rest

8 seconden

Set 5: 1 ronde

Quad Stretches

30 seconden

Rest

10 seconden

Set 6: 1 ronde

Lunges with Knee Lifts

15 seconden

Rest

10 seconden

Jumping Jacks

15 seconden

Rest

30 seconden

Set 7: 1 ronde

❤️ Krachtig (Zone 3)

Elevated Chest Dips

12 herhalingen

Rest

40 seconden

❤️ Maximaal (Zone 5)

Hanging Knee Raises

Herhalingen tot falen

Rest

30 seconden

❤️ Krachtig (Zone 3)

Elevated Chest Dips

12 herhalingen

Rest

40 seconden

❤️ Maximaal (Zone 5)

Hanging L Raises

Herhalingen tot falen

Rest

30 seconden

❤️ Krachtig (Zone 3)

Elevated Chest Dips

12 herhalingen

Rest

40 seconden

❤️ Maximaal (Zone 5)

Hanging Knee Raises

Herhalingen tot falen

Rest

3 minuten

Set 8: 1 ronde

Gewichten: Zwaar
❤️ Maximaal (Zone 5)

Alternating Bicep Curls

2 min 30 sec

Rest

1 minuut

Gewichten: Zwaar
❤️ Maximaal (Zone 5)

Tricep Kickbacks

30 seconden

Rest

30 seconden

Gewichten: Zwaar
❤️ Maximaal (Zone 5)

Dumbbell Tricep Extensions

30 seconden

Rest

30 seconden

❤️ Maximaal (Zone 5)

Tricep Dips

1 minuut

Rest

30 seconden

Gewichten: Maximaal
❤️ Maximaal (Zone 5)

Shoulder Blasters

2 minuten

Rest

1 minuut

Gewichten: Zwaar
❤️ Maximaal (Zone 5)

Hammer Curls

2 minuten

Rest

1 minuut

Gewichten: Maximaal
❤️ Maximaal (Zone 5)

Tricep Kickbacks

1 minuut

Rest

1 minuut

Set 9: 7 rondes

Gewichten: Zwaar
❤️ Zeer Zwaar (Zone 4)

Dumbbell Shrugs

15 herhalingen

Rest

30 seconden

Set 10: 3 rondes

Gewichten: Maximaal
❤️ Maximaal (Zone 5)

Pull-Ups

Herhalingen tot falen

Rest

40 seconden

Set 11: 3 rondes

❤️ Maximaal (Zone 5)

Chin-Ups

Herhalingen tot falen

Rest

40 seconden

Set 12: 1 ronde

Back Rolls

1 minuut

Calf Rolls

45 seconden

Hamstring Rolls

45 seconden

Quad Rolls

45 seconden

Back Rolls

45 seconden

Easy Bridge Raises

25 seconden

Gerelateerde Workouts

Arm&Shoulder Builder

55 min 27 sec, Intens

Chest And Back Killer

1 uur 23 min 57 sec, Intens

Full Workout

34 min 10 sec, Beginner

Keep It Up

46 min 45 sec, Gemiddeld

Daily Workout

30 min 35 sec, Beginner

Arms

15 min 45 sec, Beginner

Topkeuze voor deze Workout

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Workouts met dezelfde uitrusting

Arm&Shoulder Builder

55 min 27 sec, Intens