Intense Workout

Template

Intens Duration 1 u 26 m

Doelgebieden: Full Body

Uitrusting: Exercise Mat, Chair, Dumbbells, Bench, Resistance Bands

Toegevoegd door Personal Trainer Adam Weber

Tags

Thuisgym Workouts Volledige Lichaam Workouts Stoel Workouts Dumbbell Workouts Bank Workouts Weerstandsband Workouts

Exercises

Set 1: 1 ronde

Up and Down Neck Tilts

Up and Down Neck Tilts

20 seconden

Neck Side Rotations

Neck Side Rotations

20 seconden

Lateral Neck Stretches

Lateral Neck Stretches

20 seconden

Clockwise Neck Rolls

Clockwise Neck Rolls

15 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

15 seconden

Shoulder Stretches

Shoulder Stretches

15 seconden

Shoulder Stretches

Shoulder Stretches

15 seconden

Overhead Stretches

Overhead Stretches

20 seconden

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

15 seconden

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

15 seconden

Standing Back Bend

Standing Back Bend

20 seconden

20 seconden

20 seconden

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 seconden

15 seconden

15 seconden

Repeat on the left side and continue alternating sides.

15 seconden

Repeat on the left side and continue alternating sides.

15 seconden

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

20 seconden

Firm your shoulder blades against your back for maximum effect.

20 seconden

Then drop your head, round your spine and arch your back. Repeat.

20 seconden

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconden

Hip Stretch - Pidgeon Pose

Hip Stretch - Pidgeon Pose

15 seconden

Set 2: 1 ronde

20 seconden

Seated Wide Angle

Seated Wide Angle

20 seconden

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconden

Lying Hamstring Stretches

Lying Hamstring Stretches

15 seconden

Bicep Stretches

Bicep Stretches

20 seconden

Set 3: 1 ronde

1 min 15 sec

Cross Leg Obliques

Cross Leg Obliques

1 min 15 sec

1 min 15 sec

Lying Leg Figure Eights

Lying Leg Figure Eights

1 min 15 sec

10 seconden

Set 4: 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

1 minuut

1 minuut

1 minuut

Repeat on the left side and continue alternating sides.

1 minuut

1 minuut

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuut

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuut

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuut

2 minuten

1 minuut

1 minuut

5 seconden

Return and repeat.

1 minuut

Spiderman Walks

Spiderman Walks

1 minuut

1 minuut

1 minuut

10 seconden

Set 5: 1 ronde

1 min 15 sec

1 min 15 sec

Hip Rock N Raises

Hip Rock N Raises

1 min 15 sec

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

1 min 15 sec

10 seconden

Set 6: 1 ronde

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuut

Alternating Dumbbell Curl to Press

Alternating Dumbbell Curl to Press

2 minuten

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

1 minuut

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuut

Lateral Lunge with Tricep Extension

Lateral Lunge with Tricep Extension

1 minuut

5 seconden

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minuut

5 seconden

Set 7: 1 ronde

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuut

1 minuut

Single Leg Calf Raises

Single Leg Calf Raises

1 minuut

Single Leg Calf Raises

Single Leg Calf Raises

1 minuut

Donkey Calf Raise

Donkey Calf Raise

1 minuut

5 seconden

Cross Body Hammer Curls

Cross Body Hammer Curls

1 minuut

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuut

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuut

1 min 30 sec

5 seconden

Set 8: 1 ronde

Band Squats with Press

Band Squats with Press

1 minuut

Band Bicep Curls

Band Bicep Curls

1 minuut

Walking Abductors And Upright Row with Band

Walking Abductors And Upright Row with Band

1 minuut

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuut

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuut

10 seconden

2 minuten

Donkey Calf Raise

Donkey Calf Raise

2 minuten

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuut

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuut

Outward Wrist Circles

Outward Wrist Circles

1 minuut

Inward Wrist Circles

Inward Wrist Circles

1 minuut

10 seconden

Set 9: 1 ronde

1 min 15 sec

1 min 15 sec

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 min 15 sec

1 min 15 sec

10 seconden

Set 10: 1 ronde

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuut

1 minuut

1 minuut

1 minuut

Develop a rhythm for your punches.

1 minuut

1 minuut

1 minuut

Set 11: 1 ronde

Jump your feet forward to a squat.

1 minuut

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuut

Jump up explosively, straightening your legs and lifting your torso up.

1 minuut

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.

1 minuut

The Heisman Shuffle

The Heisman Shuffle

1 minuut

Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.

1 minuut

Hot Style Chair Pose

Hot Style Chair Pose

1 minuut

1 minuut

1 minuut

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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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