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Beginner Workout

Monday

Beginner   59 minuten

Doelgebieden: Core

Uitrusting: Dumbbell

Yunie Valentine
 		    Toegevoegd door Yunie Valentine
Monday
Tags
Thuisgym Workouts Buik & Core Workouts Dumbbell Workouts

Exercises

Set 1: 2 rondes
High Knees
High Knees
40 seconden
Cross Knees to Elbows
Cross Knees to Elbows
40 seconden
Modified Burpees
Modified Burpees
40 seconden
Bird Dog
Bird Dog
40 seconden
Rest
Rest
20 seconden

Set 2: 2 rondes
Full Ab Curls
Full Ab Curls
40 seconden
Ankle Grabbers
Ankle Grabbers
40 seconden
Rest
Rest
20 seconden
Contralateral Limb Raises
Contralateral Limb Raises
40 seconden
Plank with Toe Taps
Plank with Toe Taps
40 seconden
Plank Heel Pushes
Plank Heel Pushes
40 seconden
Rest
Rest
20 seconden
Vertical Leg Crunches
Vertical Leg Crunches
40 seconden
Hollow Body Holds
Hollow Body Holds
40 seconden
Rest
Rest
20 seconden
Overhead Crunches
Overhead Crunches
40 seconden
Diamond Crunches
Diamond Crunches
40 seconden
Rest
Rest
20 seconden

Set 3: 2 rondes
Kneeling Elbow To Hand Plank
40 seconden
Alternating Fire Hydrants
Alternating Fire Hydrants
40 seconden
Rest
Rest
20 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuut
Sliders
Sliders
1 minuut
Rest
Rest
20 seconden
Dumbbell Right Side Bends
Dumbbell Right Side Bends
40 seconden
Dumbbell Left Side Bends
Dumbbell Left Side Bends
40 seconden
Rest
Rest
20 seconden
Right Cross Leg Obliques
Right Cross Leg Obliques
40 seconden
Left Cross Leg Obliques
Left Cross Leg Obliques
40 seconden
Rest
Rest
20 seconden
In and Outs
In and Outs
40 seconden
Scissor Cross Crunches
Scissor Cross Crunches
40 seconden
Rest
Rest
20 seconden
Kimura Sit-Ups
Kimura Sit-Ups
40 seconden
Pilates Around the World
Pilates Around the World
40 seconden
Rest
Rest
20 seconden
Right Side Crunches
Right Side Crunches
40 seconden
Left Side Crunches
Left Side Crunches
40 seconden
Rest
Rest
20 seconden
Right Oblique Crunches
Right Oblique Crunches
40 seconden
Left Oblique Crunches
Left Oblique Crunches
40 seconden
Rest
Rest
20 seconden
Right Oblique V-Ups
Right Oblique V-Ups
40 seconden
Left Oblique V-Ups
Left Oblique V-Ups
40 seconden
Rest
Rest
30 seconden

Set 4: 1 ronde
Wrist Extensor Stretches
Wrist Extensor Stretches
20 seconden
Standing Forward Bend
Standing Forward Bend
20 seconden
Standing Backbending Stretch
Standing Backbending Stretch
20 seconden
Cat Cow
Cat Cow
30 seconden
Spinal Roll
Spinal Roll
20 seconden
Elbow Plank
Elbow Plank
20 seconden
Kneeling Right Side Plank
Kneeling Right Side Plank
20 seconden
Kneeling Left Side Plank
Kneeling Left Side Plank
20 seconden
Right Mermaid Pose
Right Mermaid Pose
20 seconden
Left Mermaid Pose
Left Mermaid Pose
20 seconden
Rhomboid Opener
Rhomboid Opener
20 seconden
Lying Spinal Twist
Lying Spinal Twist
40 seconden
Rolling Back Stretch
Rolling Back Stretch
20 seconden
Sphinx Pose
Sphinx Pose
20 seconden
Cobra
Cobra
20 seconden
Locust
Locust
20 seconden
Extended Child's Pose
Extended Child's Pose
25 seconden
Child's Pose with Side Reaches
Child's Pose with Side Reaches
25 seconden

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Doe deze workout in Workout Trainer
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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.

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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

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