Intense Workout

Starter - Lower

Intens Duration 23 minuten

Doelgebieden: Legs, Glutes

Uitrusting: Chair, Dumbbells, Wall, Exercise Mat

Toegevoegd door Esteve K

Tags

Thuisgym Workouts Been Workouts Stoel Workouts Dumbbell Workouts Muur Workouts

Beschrijving

Lower (legs, glutes and hips). Method 1: more challenging weight: Do in sets 12 then 10 then 8 then 6 unless otherwise indicated Method 2: moderate weight: each set do 15 to 12 reps

Exercises

Set 1: 1 ronde

Marching Hip Flexor

Marching Hip Flexor

25 seconden

Prone Hip Extension

Prone Hip Extension

30 seconden

Without much movement through your body, lift one leg to the side.

Lateral Leg Lifts

30 seconden

25 seconden

30 seconden

Side Lunge Warm Up

Side Lunge Warm Up

25 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.

25 seconden

10 seconden

Set 2: 3 rondes

Dumbbell Deadlifts

Dumbbell Deadlifts

12 herhalingen

20 seconden

Set 3: 1 ronde

45 seconden

Set 4: 3 rondes

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

12 herhalingen

20 seconden

Set 5: 1 ronde

45 seconden

Set 6: 3 rondes

Dumbbell Side Lunge (Left)

Dumbbell Side Lunge (Left)

12 herhalingen

10 seconden

Dumbbell Side Lunge (Right)

Dumbbell Side Lunge (Right)

12 herhalingen

20 seconden

Set 7: 1 ronde

45 seconden

Set 8: 3 rondes

12 herhalingen

20 seconden

Set 9: 1 ronde

30 seconden

30 seconden

Wall Calf Stretches

Wall Calf Stretches

30 seconden

Seated Hamstring Stretch

Seated Hamstring Stretch

45 seconden

Both sides 8 sec each then switch

30 seconden

Pretzel Stretches

Pretzel Stretches

25 seconden

Upward Facing Dog

Upward Facing Dog

25 seconden

Big Toe Forward Bend

Big Toe Forward Bend

25 seconden

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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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