Gemiddelde Workout

Core 26/3/26

Gemiddeld Duration 43 minuten

Doelgebieden: Core, Hips

Uitrusting: Chair, Home Gym - Other, Bodyweight - Other, Exercise Mat, Resistance Bands

Toegevoegd door Personal Trainer Ömer Köseoğlu

Tags

Thuisgym Workouts Buik & Core Workouts Stoel Workouts Andere Thuisgym Apparatuur Workouts Andere Bodyweight Equipment Workouts Weerstandsband Workouts

Exercises

Set 1: 1 ronde

Forward Shoulder Rolls

Forward Shoulder Rolls

25 seconden

Backward Shoulder Rolls

Backward Shoulder Rolls

25 seconden

Lateral Neck Stretches

Lateral Neck Stretches

25 seconden

Neck Side Rotations

Neck Side Rotations

25 seconden

Up and Down Neck Tilts

Up and Down Neck Tilts

25 seconden

Small Forward Arm Circles

Small Forward Arm Circles

20 seconden

Small Reverse Arm Circles

Small Reverse Arm Circles

20 seconden

Overhead Reaches

Overhead Reaches

25 seconden

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Standing Chest Stretch

30 seconden

Overhead Stretches

Overhead Stretches

30 seconden

Modified Seal Jacks

Modified Seal Jacks

45 seconden

Elbow To Knee Twists

Elbow To Knee Twists

30 seconden

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 seconden

45 seconden

Right Leg Balance

Right Leg Balance

30 seconden

Balanced body pivot (R)

Balanced body pivot (R)

5 herhalingen

Left Leg Balance

Left Leg Balance

30 seconden

Balanced body pivot (L)

Balanced body pivot (L)

5 herhalingen

30 seconden

Knees to Elbows

Knees to Elbows

45 seconden

Transition to stretching

Transition to stretching

1 herhaling

Strap Front Shoulder and Chest Stretch

Strap Front Shoulder and Chest Stretch

30 seconden

Strap Side Bends

Strap Side Bends

30 seconden

Shoulder and Upper Back Warm-up w. Strap

Shoulder and Upper Back Warm-up w. Strap

30 seconden

Strap warm-up (R)

Strap warm-up (R)

30 seconden

Strap warm-up (L)

Strap warm-up (L)

30 seconden

Set 2: 1 ronde

Transition to mat

Transition to mat

1 herhaling

30 seconden

Seated Slow Rows

Seated Slow Rows

30 seconden

Seated Twist and Row

Seated Twist and Row

30 seconden

Glute Bridge On Toes

Glute Bridge On Toes

8 herhalingen

Glute Bridge On Heels

Glute Bridge On Heels

8 herhalingen

30 seconden

Right Bridge Glute Circles

Right Bridge Glute Circles

15 herhalingen

Left Bridge Glute Circles

Left Bridge Glute Circles

15 herhalingen

15 herhalingen

30 seconden

Toe Touch Single Arm

Toe Touch Single Arm

20 herhalingen

30 seconden

Crunches with Knee Hugs

Crunches with Knee Hugs

15 herhalingen

30 seconden

Right Oblique Crunches

Right Oblique Crunches

15 herhalingen

Left Oblique Crunches

Left Oblique Crunches

15 herhalingen

30 seconden

Right Oblique V-Ups

Right Oblique V-Ups

15 herhalingen

Kneeling Side Plank Leg Hold (R)

Kneeling Side Plank Leg Hold (R)

30 seconden

30 seconden

Right Side Plank Rainbows

Right Side Plank Rainbows

1 minuut

30 seconden

Left Oblique V-Ups

Left Oblique V-Ups

15 herhalingen

Kneeling Side Plank Leg Hold (L)

Kneeling Side Plank Leg Hold (L)

1 minuut

30 seconden

Left Side Plank Rainbows

Left Side Plank Rainbows

1 minuut

30 seconden

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

20 herhalingen

30 seconden

Spiderman Walks

Spiderman Walks

45 seconden

30 seconden

Prone Head-down Scapula Retraction “T”

Prone Head-down Scapula Retraction “T”

12 herhalingen

Superman Y-Raises

Superman Y-Raises

12 herhalingen

30 seconden

8 herhalingen

15 seconden

1 min 40 sec

Stretch your arms overhead with palms on the ground.

40 seconden

Set 3: 1 ronde

Transition to stretching

Transition to stretching

1 herhaling

Lying Ab Squeeze

Lying Ab Squeeze

30 seconden

Passive Leg Lowering (R)

Passive Leg Lowering (R)

12 herhalingen

25 seconden

Passive Leg Lowering (L)

Passive Leg Lowering (L)

12 herhalingen

30 seconden

Unassisted Leg Lowering (R)

Unassisted Leg Lowering (R)

8 herhalingen

25 seconden

Unassisted Leg Lowering (L)

Unassisted Leg Lowering (L)

8 herhalingen

Set 4: 1 ronde

Thread the Needle Stretch

Thread the Needle Stretch

1 minuut

Lying Hamstring Stretch w. Strap (R)

Lying Hamstring Stretch w. Strap (R)

45 seconden

Lying Hamstring Stretch w. Strap (L)

Lying Hamstring Stretch w. Strap (L)

45 seconden

35 seconden

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Rep Fitness Resistance Bands

Topkeuze voor deze Workout

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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