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Intense Workout

Get It Gurl

Intens   46 minuten

Qwene Hawkins
 		    Toegevoegd door Qwene Hawkins
Get It Gurl
Beschrijving

wrking towards losing those love handles, sliming that waist, tighting lifting & firming that butt....define those arms, back, thighs, & legs...

Exercises

Set 1: 1 ronde
Pretzel Stretches
Pretzel Stretches
30 seconden
Right Quad Stretch
Right Quad Stretch
20 seconden
Left Quad Stretch
Left Quad Stretch
20 seconden
Right Side Stretch
Right Side Stretch
20 seconden
Left Side Stretch
Left Side Stretch
20 seconden
Body Circles
Body Circles
30 seconden

Set 2: 1 ronde
Squats
Squats
1 minuut
Squat Jacks
Squat Jacks
30 seconden
Rest
Rest
10 seconden
Gate Swings
Gate Swings
30 seconden
Rest
Rest
10 seconden
Tippy Toes
Tippy Toes
1 minuut
Floor Bridge
Floor Bridge
2 minuten
Rest
Rest
20 seconden

Set 3: 1 ronde
Left Leg Lifts On A Bench
Left Leg Lifts On A Bench
1 minuut
Right Leg Lifts on a Bench
Right Leg Lifts on a Bench
1 minuut
Butt Kickers
Butt Kickers
45 seconden
Rest
Rest
30 seconden
Right Oblique V-Ups
Right Oblique V-Ups
30 seconden
Left Oblique V-Ups
Left Oblique V-Ups
30 seconden
Rest
Rest
30 seconden
Bird Dog
Bird Dog
1 minuut

Set 4: 1 ronde
Side Cross Kicks
Side Cross Kicks
1 min 15 sec
Rest
Rest
20 seconden
Knees to Elbows
Knees to Elbows
1 min 15 sec
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
40 seconden
Knee Draws
1 minuut
Rest
Rest
30 seconden
High Glute Kickbacks
High Glute Kickbacks
2 min 30 sec
Rest
Rest
15 seconden
Leg Lifts on Knees
2 min 30 sec
Rest
Rest
15 seconden
Glute Kickbacks
Glute Kickbacks
2 min 30 sec
Rest
Rest
20 seconden

Set 5: 1 ronde
Crunches
Crunches
40 seconden
Bicycle Crunches
Bicycle Crunches
40 seconden
Rest
Rest
20 seconden
Diamond Crunches
Diamond Crunches
30 seconden
Double Crunches
Double Crunches
30 seconden
Rest
Rest
20 seconden
Left Oblique Crunches
Left Oblique Crunches
45 seconden
Right Oblique Crunches
Right Oblique Crunches
45 seconden
Rest
Rest
15 seconden

Set 6: 1 ronde
Arm Pumps
Arm Pumps
30 seconden
Dumbell Back Row
Dumbell Back Row
30 seconden
Rapid Punches
Rapid Punches
1 min 30 sec
Rest
Rest
30 seconden
V-Ups and Roll-Ups
V-Ups and Roll-Ups
30 seconden
Rest
Rest
15 seconden
Russian Twists
Russian Twists
30 seconden
Ab Chop Ups
Ab Chop Ups
1 minuut
Rest
Rest
30 seconden

Set 7: 1 ronde
Hop in Place
Hop in Place
1 minuut
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minuut
Rest
Rest
30 seconden
Chair Tricep Dips
Chair Tricep Dips
1 minuut
Jumping Jacks
Jumping Jacks
1 minuut

Set 8: 1 ronde
Pretzel Stretches
Pretzel Stretches
30 seconden
Stretch Pose
1 minuut
Right Quad Stretch
Right Quad Stretch
15 seconden
Left Quad Stretch
Left Quad Stretch
15 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconden
Body Circles
Body Circles
30 seconden
Left Hamstring Stretch
Left Hamstring Stretch
15 seconden
Right Hamstring Stretch
Right Hamstring Stretch
15 seconden

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Doe deze workout in Workout Trainer
✓ Volg stap-voor-stap multimedia workouts
✓ Geïntegreerde smartwatch & hartslagmonitor ervaring
✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!
✓ Planning om te passen bij je drukke levensstijl
Download in de App Store   Download Workout Trainer van Google Play.
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

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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis