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Lid Workout

Soilder Workout

20 minuten

Doelgebieden: Shoulders, Core

Uitrusting: No Equipment

Kai Praet
 		    Toegevoegd door Kai Praet
Soilder Workout
Tags
Lichaamsgewicht Workouts Schouder Workouts Nul Apparatuur Workouts

Exercises

Set 1: 1 ronde
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
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
35 seconden
Rest
Rest
15 seconden
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
45 seconden
Rest
Rest
15 seconden
Lunges
Lunges
45 seconden
Rest
Rest
15 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuut
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
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
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
35 seconden
Rest
Rest
15 seconden
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
45 seconden
Rest
Rest
15 seconden
Lunges
Lunges
45 seconden
Rest
Rest
15 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuut
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 seconden
Rest
Rest
45 seconden

Set 3: 1 ronde
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
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
35 seconden
Rest
Rest
15 seconden
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
45 seconden
Rest
Rest
15 seconden
Lunges
Lunges
45 seconden
Rest
Rest
15 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuut
Rest
Rest
15 seconden
Jump your feet forward to a squat.
Burpees
45 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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