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Beginner Workout

Lower Back

Beginner   22 minuten

Doelgebieden: Volledig Lichaam

Uitrusting: Oefenmat

Eric Dingeldein
 		    Toegevoegd door Eric Dingeldein
Lower Back
Tags
Lichaamsgewicht Workouts Volledige Lichaam Workouts

Exercises

Set 1: 1 ronde
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minuut
Liggende Supermans
Liggende Supermans
1 minuut
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 herhalingen
Rust
Rust
30 seconden

Set 2: 1 ronde
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minuut
Liggende Supermans
Liggende Supermans
1 minuut
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 herhalingen
Rust
Rust
30 seconden

Set 3: 1 ronde
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elleboog Plank
1 minuut
Liggende Supermans
Liggende Supermans
1 minuut
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
10 herhalingen
Rust
Rust
30 seconden

Set 4: 1 ronde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 herhalingen
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 sec
Lunges
Lunges
20 herhalingen
Rust
Rust
30 seconden

Set 5: 1 ronde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 herhalingen
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 sec
Lunges
Lunges
20 herhalingen
Rust
Rust
30 seconden

Set 6: 1 ronde
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 herhalingen
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
1 min 30 sec
Lunges
Lunges
20 herhalingen
Rust
Rust
30 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.

Toon Meer

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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