Intense Workout

Sampler Platter

Intens Duration 54 minuten

Doelgebieden: Legs, Core

Uitrusting: Exercise Mat, Chair, Dumbbells, Box / Step, Jump Rope

Toegevoegd door Personal Trainer Adam Weber

Tags

Thuisgym Workouts Been Workouts Stoel Workouts Dumbbell Workouts Box of Step Workouts Springtouw Workouts

Exercises

Set 1: 1 ronde

Neck Side Rotations

Neck Side Rotations

20 seconden

Lateral Neck Stretches

Lateral Neck Stretches

20 seconden

Clockwise Neck Rolls

Clockwise Neck Rolls

20 seconden

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

20 seconden

20 seconden

Seated Forward Bend

Seated Forward Bend

20 seconden

Wide Leg Stretches

Wide Leg Stretches

20 seconden

Wide Right Leg Stretch

Wide Right Leg Stretch

20 seconden

Wide Left Leg Stretch

Wide Left Leg Stretch

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

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

20 seconden

Right Pigeon Leg

Right Pigeon Leg

20 seconden

Left Pigeon Leg

Left Pigeon Leg

20 seconden

20 seconden

1 minuut

Set 2: 1 ronde

1 minuut

Cross Leg Obliques

Cross Leg Obliques

1 minuut

1 minuut

1 minuut

1 minuut

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 minuut

Set 3: 1 ronde

1 minuut

1 minuut

Hip Rock N Raises

Hip Rock N Raises

1 minuut

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minuut

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuut

Elbow Scissor Kicks

Elbow Scissor Kicks

1 minuut

Set 4: 1 ronde

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuut

1 minuut

1 minuut

1 minuut

Standing Calf Raises

Standing Calf Raises

1 minuut

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minuut

Set 5: 1 ronde

Dips with Leg Extension

Dips with Leg Extension

1 minuut

Spiderman Push-Ups

Spiderman Push-Ups

1 minuut

Circular Push-Ups

Circular Push-Ups

1 minuut

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

1 minuut

1 minuut

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minuut

Set 6: 1 ronde

Punch with your front fist while blocking your face with the other hand.

Straight Punches

1 minuut

1 minuut

1 minuut

1 minuut

2 minuten

Set 7: 1 ronde

Return and repeat while alternating sides.

Dumbbell Lunges

1 minuut

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minuut

Deadlift To Calf Raise

Deadlift To Calf Raise

1 minuut

1 minuut

Seated Calf Raise

Seated Calf Raise

1 minuut

Donkey Calf Raise

Donkey Calf Raise

1 minuut

Set 8: 1 ronde

1 minuut

Dumbbell Overhead Presses

Dumbbell Overhead Presses

1 minuut

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

1 minuut

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minuut

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minuut

1 minuut

Set 9: 1 ronde

Jump your feet forward to a squat.

1 minuut

Keep your navel drawn in and your shoulders away from your ears.

Mountain Climbers

1 minuut

1 minuut

1 minuut

Scissor Jump Rope

Scissor Jump Rope

1 minuut

1 minuut

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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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