Beginner Workout

Keep It Simple

Beginner Duration 19 minuten

Doelgebieden: Full Body

Uitrusting: No Equipment

Toegevoegd door Idriss Ait Ahmed

Tags

Lichaamsgewicht Workouts Volledige Lichaam Workouts Nul Apparatuur Workouts

Beschrijving

Sometimes you get bored or tired and this can be an excuse to not training , this happening to me many time , so i try to creat a workout you can do in this situation . For me it's better to keep progress than do nothing , so i keep it simple

Exercises

Set 1: 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.

Jog on the Spot

45 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.

45 seconden

Elbow To Knee Twists

Elbow To Knee Twists

45 seconden

Then, return to the center.

Alternating Side Reaches

45 seconden

20 seconden

45 seconden

Set 2: 1 ronde

Alternating Fire Hydrants

Alternating Fire Hydrants

45 seconden

Bent Knee Twists

Bent Knee Twists

45 seconden

45 seconden

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

45 seconden

20 seconden

Set 3: 1 ronde

Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.

Bicycle Crunches

45 seconden

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 seconden

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

45 seconden

Flying Supermans

Flying Supermans

45 seconden

C Curve Punches

C Curve Punches

45 seconden

45 seconden

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

45 seconden

45 seconden

20 seconden

Set 4: 1 ronde

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

1 minuut

Clockwise Neck Rolls

Clockwise Neck Rolls

1 minuut

Left Arm Cross Stretch

Left Arm Cross Stretch

1 minuut

Right Arm Cross Stretch

Right Arm Cross Stretch

1 minuut

Chin to Chest Stretch

Chin to Chest Stretch

1 minuut

Verschijnt In

Volledig Lichaam

Lichaamsgewicht

Gerelateerde Workouts

My Workout Plan

My Workout Plan

21 minuten, Gemiddeld

All Body Workout

All Body Workout

21 min 30 sec, Gemiddeld

Emma 20 Minutes

Emma 20 Minutes

21 min 40 sec, Beginner

10 minuten, Beginner

15 minuten, Intens

15 min 5 sec, Beginner

Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam