7Mins NYC

Beginner Duration 9 minuten

Doelgebieden: Core, Legs

Uitrusting: Wall

Toegevoegd door Ng Young Ching

Exercises

Set 1: 1 ronde

Rest

10 seconden

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.

Jumping Jacks

30 seconden

Rest

10 seconden

Set 2: 1 ronde

Wall Sit

30 seconden

Rest

10 seconden

Set 3: 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.

Push-Ups

30 seconden

Rest

10 seconden

Set 4: 1 ronde

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

Crunches

30 seconden

Rest

10 seconden

Set 5: 1 ronde

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

Russian Twists

30 seconden

Rest

10 seconden

Set 6: 1 ronde

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

30 seconden

Rest

10 seconden

Set 7: 1 ronde

Tricep Dips

30 seconden

Rest

10 seconden

Set 8: 1 ronde

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

Elbow Plank

30 seconden

Rest

10 seconden

Set 9: 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.

High Knees

30 seconden

Rest

10 seconden

Set 10: 1 ronde

Lunges

30 seconden

Rest

10 seconden

Set 11: 1 ronde

Push-Up and Rotation

30 seconden

Rest

10 seconden

Set 12: 1 ronde

Right Side Plank

30 seconden

Rest

10 seconden

Set 13: 1 ronde

Left Side Plank

30 seconden

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7Mins NYC

Exercises

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

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HIIT

Cardio

Toning

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