Skimble
Download in de App Store
Gemiddelde Workout

Dynamic Flow

Gemiddeld   50 minuten

Doelgebieden: Legs

Uitrusting: Exercise Mat

James Cummings
 		    Toegevoegd door James Cummings
Dynamic Flow
Tags
Lichaamsgewicht Workouts Been Workouts

Exercises

Set 1: 1 ronde
Jacks
Jacks
1 minuut
Small Forward Arm Circles
Small Forward Arm Circles
1 minuut
Twy
Twy
1 minuut
Gate Openers
Gate Openers
1 minuut
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
1 minuut
Lunges with Knee Lifts
Lunges with Knee Lifts
1 minuut
Latersl Lunge With Knee Pull
Latersl Lunge With Knee Pull
1 minuut
Lunges with Rotation
Lunges with Rotation
1 minuut
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minuut
Butt Kickers
❤️ Matig (Zone 2)
Butt Kickers
1 minuut
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.
High Knees
1 minuut
Right Twisting Down Dog
Right Twisting Down Dog
1 minuut
Inchworms
Inchworms
1 minuut
Supermans
Supermans
1 minuut

Set 2: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Runner's Lunges
Runner's Lunges
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 3: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Runner's Lunges
Runner's Lunges
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 4: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Runner's Lunges
Runner's Lunges
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 5: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Left Runner's Lunge
Left Runner's Lunge
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 6: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Left Runner's Lunge
Left Runner's Lunge
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 7: 1 ronde
Standing Back Bend
Standing Back Bend
45 seconden
Fold Forward
Fold Forward
45 seconden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconden
Left Runner's Lunge
Left Runner's Lunge
45 seconden
Runners Lunge Pyramid Arms Up
Runners Lunge Pyramid Arms Up
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
45 seconden
Right Modified Pyramid
Right Modified Pyramid
45 seconden

Set 8: 1 ronde
Long And Lean
Long And Lean
30 seconden
Lying Knee Folds
Lying Knee Folds
1 minuut
Lying Spinal Twist
Lying Spinal Twist
1 minuut
Knee Hugs
Knee Hugs
1 minuut
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
1 minuut

Gerelateerde Workouts

Outside
Outside
35 min 40 sec, Beginner
MWF
MWF
24 minuten,
Lets Go!
Lets Go!
37 min 14 sec, Intens
PERSONAL
PERSONAL
25 min 30 sec,
Warm Up 2
Warm Up 2
18 min 40 sec, Gemiddeld
Strength Time
Strength Time
47 min 50 sec, Gemiddeld
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
Download in de App Store   Download Workout Trainer van Google Play.
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.

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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis