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Gratis Beginner Workout

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Beginner   15 minuten

Doelgebieden: Full Body

Uitrusting: Chair

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Beschrijving

This workout helps elevate your heart rate and get your body moving, then transitions into controlled, full-body strength work to build muscular endurance. Its well-balanced structure makes it an excellent option to revisit anytime you only have 15 minutes to spare. Feel free to support yourself with a chair for some of the moves.

Exercises

Set 1: 1 ronde
Line Steps
❤️ Matig (Zone 2)
Line Steps
30 seconden
Cross Knees to Elbows
❤️ Licht (Zone 1)
Cross Knees to Elbows
45 seconden
Transition
Transition
10 seconden
Tippy Toes
Tippy Toes
30 seconden
Chair Butt Kickers
❤️ Matig (Zone 2)
Chair Butt Kickers
25 seconden
Chair Squats
❤️ Matig (Zone 2)
Chair Squats
1 minuut
Chair Tricep Dips
❤️ Matig (Zone 2)
Chair Tricep Dips
25 seconden
Rest
Rest
10 seconden
Kneeling Plank
Kneeling Plank
45 seconden
Rest
Rest
10 seconden
Right Lateral Leg Lifts
❤️ Matig (Zone 2)
Right Lateral Leg Lifts
20 seconden
Left Lateral Leg Lifts
❤️ Matig (Zone 2)
Left Lateral Leg Lifts
20 seconden
Rest
Rest
10 seconden

Set 2: 2 rondes
Right Assisted Lunges
❤️ Matig (Zone 2)
Right Assisted Lunges
25 seconden
Left Assisted Lunges
❤️ Matig (Zone 2)
Left Assisted Lunges
25 seconden
Rest
Rest
10 seconden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconden
Rest
Rest
10 seconden
Kneeling Push-Ups
❤️ Matig (Zone 2)
Kneeling Push-Ups
30 seconden
Rest
Rest
10 seconden
Twist your torso to the left and try to touch your hands to the ground.
❤️ Krachtig (Zone 3)
Russian Twists
30 seconden
Rest
Rest
10 seconden
Modified Burpees
❤️ Krachtig (Zone 3)
Modified Burpees
30 seconden
Rest
Rest
10 seconden

Set 3: 1 ronde
Seated Pigeon Pose
Seated Pigeon Pose
1 minuut
Stretch your arms overhead with palms on the ground.
Child's Pose
30 seconden

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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

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