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Intense Workout

2 Fold

Intens   1 u 1 m

Doelgebieden: Lower Body

Uitrusting: Dumbbells, Bench, Barbell, Chair, Stability Ball, Kettlebells, Box / Step, Resistance Bands

Coach Matt Vinzant
 		    Toegevoegd door Personal Trainer Coach Matt Vinzant
2 Fold
Tags
Volledige Gym Workouts Onderlichaam Workouts Dumbbell Workouts Bank Workouts Barbell Workouts Stoel Workouts Oefenbal Workouts Kettlebell Workouts Box of Step Workouts Weerstandsband Workouts

Exercises

Set 1: 1 ronde
Lift back up to the start position and repeat, alternating sides.
❤️ Licht (Zone 1)
Rotating Toe Touches
20 seconden
Inchworm Push-Ups
❤️ Licht (Zone 1)
Inchworm Push-Ups
20 seconden
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.
❤️ Licht (Zone 1)
Prisoner Squats
20 seconden
Lunges with Rotation
❤️ Licht (Zone 1)
Lunges with Rotation
20 seconden
Down Unders
❤️ Licht (Zone 1)
Down Unders
20 seconden
Repeat on the left side and continue alternating sides.
❤️ Licht (Zone 1)
Side Lunges
20 seconden
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
20 seconden
Rest
Rest
20 seconden

Set 2: 2 rondes
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
40 seconden
Rest
Rest
20 seconden
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Dumbbell Rear Lateral Raises
40 seconden
Rest
Rest
20 seconden
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 seconden
Rest
Rest
20 seconden
Dumbbell Fly on Bench
Dumbbell Fly on Bench
40 seconden
Rest
Rest
20 seconden
Reverse Barbell Curl
Gewichten: Gemiddeld
Reverse Barbell Curl
20 seconden
Rest
Rest
20 seconden
Reverse Barbell Curl
Gewichten: Gemiddeld
Reverse Barbell Curl
20 seconden
Rest
Rest
20 seconden

Set 3: 2 rondes
Seated Dumbbell Press
Gewichten: Gemiddeld
Seated Dumbbell Press
40 seconden
Rest
Rest
20 seconden
Seated Dumbbell Press
Gewichten: Gemiddeld
Seated Dumbbell Press
40 seconden
Rest
Rest
20 seconden
Push-Ups on Stability Ball
Push-Ups on Stability Ball
40 seconden
Rest
Rest
20 seconden
Push-Ups on Stability Ball
Push-Ups on Stability Ball
40 seconden
Rest
Rest
20 seconden
Dumbbell Tricep Extensions
Gewichten: Gemiddeld
Dumbbell Tricep Extensions
40 seconden
Rest
Rest
20 seconden
Dumbbell Tricep Extensions
Gewichten: Gemiddeld
Dumbbell Tricep Extensions
40 seconden
Rest
Rest
20 seconden

Set 4: 1 ronde
Kettlebell Left Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Left Arm Bent Over Row
20 seconden
Kettlebell Right Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Right Arm Bent Over Row
20 seconden
Rest
Rest
20 seconden
❤️ Matig (Zone 2)
Squat With Thoracic Rotation
40 seconden
Rest
Rest
20 seconden
Kettlebell Left Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Left Arm Bent Over Row
20 seconden
Kettlebell Right Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Right Arm Bent Over Row
20 seconden
Rest
Rest
20 seconden
❤️ Matig (Zone 2)
Squat With Thoracic Rotation
40 seconden
Rest
Rest
20 seconden
Kettlebell Left Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Left Arm Bent Over Row
20 seconden
Kettlebell Right Arm Bent Over Row
Gewichten: Zwaar
Kettlebell Right Arm Bent Over Row
20 seconden
Rest
Rest
20 seconden
❤️ Matig (Zone 2)
Squat With Thoracic Rotation
40 seconden
Rest
Rest
20 seconden

Set 5: 2 rondes
Kettlebell Goblet Squats
Gewichten: Gemiddeld
Kettlebell Goblet Squats
40 seconden
Rest
Rest
20 seconden
Kettlebell Goblet Squats
Gewichten: Gemiddeld
Kettlebell Goblet Squats
40 seconden
Rest
Rest
20 seconden
Left Bulgarian Split Squats with Dumbbells
Gewichten: Gemiddeld
Left Bulgarian Split Squats with Dumbbells
40 seconden
Rest
Rest
20 seconden
Right Bulgarian Split Squats with Dumbbells
Gewichten: Gemiddeld
Right Bulgarian Split Squats with Dumbbells
40 seconden
Rest
Rest
20 seconden
Return and repeat while alternating sides.
Gewichten: Gemiddeld
Dumbbell Lunges
40 seconden
Rest
Rest
20 seconden
Return and repeat while alternating sides.
Gewichten: Gemiddeld
Dumbbell Lunges
40 seconden
Rest
Rest
20 seconden

Set 6: 2 rondes
Keep your chin up, shoulders down, and back straight as you perform the squat.
Gewichten: Gemiddeld
Dumbbell Squats
40 seconden
Rest
Rest
20 seconden
Keep your chin up, shoulders down, and back straight as you perform the squat.
Gewichten: Gemiddeld
Dumbbell Squats
40 seconden
Rest
Rest
20 seconden
Walking Abductors with Band
Weerstand: Gemiddeld
Walking Abductors with Band
40 seconden
Rest
Rest
20 seconden
Walking Abductors with Band
Weerstand: Gemiddeld
Walking Abductors with Band
40 seconden
Rest
Rest
20 seconden
Glute Bridge Walkout
❤️ Matig (Zone 2)
Glute Bridge Walkout
40 seconden
Rest
Rest
20 seconden
Glute Bridge Walkout
❤️ Matig (Zone 2)
Glute Bridge Walkout
40 seconden
Rest
Rest
20 seconden

Set 7: 3 rondes
Kang Squat
Kang Squat
40 seconden
Rest
Rest
20 seconden
Sumo Deadlift
Gewichten: Zwaar
Sumo Deadlift
40 seconden
Rest
Rest
20 seconden

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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.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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