Intense Workout

Vestibando

Intens Duration 55 minuten

Doelgebieden: Core, Legs

Uitrusting: Exercise Mat, Chair, Resistance Bands, Dumbbells

Toegevoegd door Personal Trainer Adam Weber

Tags

Thuisgym Workouts Buik & Core Workouts Stoel Workouts Weerstandsband Workouts Dumbbell 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

1 min 15 sec

1 min 15 sec

1 min 15 sec

Set 4: 1 ronde

1 min 15 sec

Lying Leg Figure Eights

Lying Leg Figure Eights

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

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 5: 1 ronde

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuut

Spiderman Push-Ups

Spiderman Push-Ups

1 minuut

1 minuut

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuut

1 minuut

1 minuut

Set 6: 1 ronde

Repeat on the left side and continue alternating sides.

1 minuut

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuut

1 minuut

Set 7: 1 ronde

Circular Push-Ups

Circular Push-Ups

1 minuut

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minuut

1 minuut

Set 8: 1 ronde

1 minuut

Return and repeat.

1 minuut

Set 9: 1 ronde

1 minuut

1 minuut

Spiderman Walks

Spiderman Walks

1 minuut

Set 10: 1 ronde

Band Bicep Curls

Band Bicep Curls

1 minuut

Rear Shoulder Fly with Band

Rear Shoulder Fly with Band

1 minuut

Set 11: 1 ronde

Band Shoulder Press

Band Shoulder Press

1 minuut

Straighten your arms overhead, squeezing your triceps.

Overhead Tricep Extension with Band

1 minuut

Set 12: 1 ronde

Band Squats with Press

Band Squats with Press

1 minuut

Lateral Step with Band

Lateral Step with Band

1 minuut

Straight Arm Lateral Raise with Band

Straight Arm Lateral Raise with Band

1 minuut

Set 13: 1 ronde

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuut

Inward Wrist Circles

Inward Wrist Circles

1 minuut

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuut

Outward Wrist Circles

Outward Wrist Circles

1 minuut

2 minuten

2 minuten

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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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