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Intense Workout

No DB

Intens   42 minuten

Doelgebieden: Core, Legs

Uitrusting: Exercise Mat, Chair

Adam Weber
 		    Toegevoegd door Personal Trainer Adam Weber
No DB
Tags
Lichaamsgewicht Workouts Buik & Core Workouts Stoel 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
Butterfly
Butterfly
20 seconden
Wide Leg Stretches
Wide Leg Stretches
20 seconden
Seated Forward Bend
Seated Forward Bend
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.
Cobra
20 seconden
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
20 seconden
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
20 seconden
Right Pigeon Leg
Right Pigeon Leg
20 seconden
Left Pigeon Leg
Left Pigeon Leg
20 seconden
Y-T-A
Y-T-A
20 seconden
Supermans
Supermans
1 minuut

Set 2: 1 ronde
Roll Ups
Roll Ups
1 minuut
Cross Leg Obliques
Cross Leg Obliques
1 minuut
Full Ab Curls
Full Ab Curls
1 minuut
Crunch Punches
Crunch Punches
1 minuut
Crunchy Frogs
Crunchy Frogs
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
Leg Raises
Leg Raises
1 minuut
Floor Wipers
Floor Wipers
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
Pistols
Pistols
1 minuut
Dragon Squats
Dragon Squats
1 minuut
Tip Toe Squats
Tip Toe Squats
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
Star Push-Ups
Star Push-Ups
1 minuut
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuut
Down Unders
Down Unders
1 minuut
Forearm Dolphin Push-ups
Forearm Dolphin Push-ups
1 minuut

Set 6: 1 ronde
Bear Crawls
Bear Crawls
1 minuut
Sit Throughs
Sit Throughs
1 minuut
Monkey Walks
Monkey Walks
1 minuut
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
1 minuut
Elbow Plank and Knee Draws
Elbow Plank and Knee Draws
1 minuut
Crabwalk
Crabwalk
1 minuut

Set 7: 1 ronde
Punch with your front fist while blocking your face with the other hand.
Straight Punches
1 minuut
Front Kicks
Front Kicks
1 minuut
Power Punches
Power Punches
1 minuut
Roundhouses
Roundhouses
1 minuut
Shadow Boxing
Shadow Boxing
2 minuten

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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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