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Gemiddelde Workout

Hamstring Workout

Gemiddeld   33 minuten

Doelgebieden: Lower Body

Uitrusting: Chair, Bench, Dumbbells

Dinalva Oliver
 		    Toegevoegd door Dinalva Oliver
Hamstring Workout
Tags
Thuisgym Workouts Onderlichaam Workouts Stoel Workouts Bank Workouts Dumbbell Workouts
Beschrijving

Here is the 30-minute hamstring workout in English, using bodyweight only (no equipment or dumbbells).

Exercises

Set 1: 1 ronde
March in Place
March in Place
1 minuut
Walking Inchworms
❤️ Matig (Zone 2)
Walking Inchworms
1 minuut
Rest
Rest
15 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
1 minuut
Rest
Rest
15 seconden
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuut
Rest
Rest
15 seconden
Hip Pops
Hip Pops
1 minuut
Rest
Rest
20 seconden

Set 2: 1 ronde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuut
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
1 minuut
Rest
Rest
10 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuut
Rest
Rest
10 seconden

Set 3: 1 ronde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuut
Rest
Rest
10 seconden
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minuut
Rest
Rest
10 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuut
Rest
Rest
20 seconden

Set 4: 1 ronde
Floor Bridge Lifts with Bench
Floor Bridge Lifts with Bench
1 minuut
Rest
Rest
10 seconden
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minuut
Rest
Rest
10 seconden
Dumbbell Deadlifts
Dumbbell Deadlifts
1 minuut
Rest
Rest
20 seconden

Set 5: 1 ronde
Dumbbell Single Leg Seesaws
❤️ Matig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconden
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconden

Set 6: 1 ronde
Dumbbell Single Leg Seesaws
❤️ Matig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconden
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconden
Rest
Rest
10 seconden

Set 7: 1 ronde
Dumbbell Single Leg Seesaws
❤️ Matig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconden
Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.
Squats
50 seconden
Rest
Rest
10 seconden

Set 8: 1 ronde
Dumbbell Single Leg Seesaws
❤️ Matig (Zone 2)
Dumbbell Single Leg Seesaws
50 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
50 seconden
Rest
Rest
10 seconden

Set 9: 1 ronde
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minuut
Rest
Rest
10 seconden
Lying Knee Folds
Lying Knee Folds
1 minuut
Rest
Rest
10 seconden
Hamstring Stretches
Hamstring Stretches
1 minuut
Rest
Rest
10 seconden
Quad Stretches
Quad Stretches
1 minuut
Rest
Rest
10 seconden

Set 10: 1 ronde
Runner's Lunge with Stretch
Runner's Lunge with Stretch
1 minuut
Lying Knee Folds
Lying Knee Folds
1 minuut
Hamstring Stretches
Hamstring Stretches
1 minuut
Quad Stretches
Quad Stretches
1 minuut

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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.

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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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