Intense Workout

Xtra - Explode (Complex Cardio)

Intens Duration 20 minuten

Doelgebieden: Legs

Uitrusting: Wall, Dumbbells, Chair, Exercise Mat

Toegevoegd door Esteve K

Tags

Thuisgym Workouts Been Workouts Muur Workouts Dumbbell Workouts Stoel Workouts

Beschrijving

Move quick but controlled movements. Try not to add extra breaks .

Exercises

Set 1: 1 ronde

Good Morning Sunshines

Good Morning Sunshines

20 seconden

20 seconden

20 seconden

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

25 seconden

20 seconden

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

20 seconden

Set 2: 3 rondes

❤️ Matig (Zone 2)

20 seconden

Push-Up and Rotation

Push-Up and Rotation

20 seconden

20 seconden

Narrow Squat to Wide Squat

Narrow Squat to Wide Squat

20 seconden

4-Square Single Leg Hops

4-Square Single Leg Hops

15 seconden

Left

4-Square Single Leg Hops

4-Square Single Leg Hops

15 seconden

Right

10 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.

15 seconden

20 seconden

❤️ Licht (Zone 1)

20 seconden

20 seconden

Contralateral Limb Raises

Contralateral Limb Raises

20 seconden

Jack Jump Tucks

Jack Jump Tucks

20 seconden

1 minuut

Set 3: 1 ronde

Wall Calf Stretches

Wall Calf Stretches

20 seconden

20 seconden

Seated Hamstring Stretch

Seated Hamstring Stretch

40 seconden

Left Hip Flexor Stretch

Left Hip Flexor Stretch

15 seconden

Right Hip Flexor Stretch

Right Hip Flexor Stretch

15 seconden

❤️ Krachtig (Zone 3)

20 seconden

Upward Facing Dog

Upward Facing Dog

20 seconden

Standing Cat Cow

Standing Cat Cow

20 seconden

20 seconden

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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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