Badminton

Intens Duration 1 u 16 m

Doelgebieden: Legs

Uitrusting: Chair, Jump Rope, Stationary Bike, Exercise Mat

Toegevoegd door Siddharth Bhatia

Strength for legs and increasing stamina

Exercises

Set 1: 1 ronde

Rotate Arms Clockwise

20 seconden

Rotate Arms Anticlockwise

20 seconden

Tapping

45 seconden

Rest

15 seconden

High Knees

45 seconden

Rest

15 seconden

Jumping Jacks

45 seconden

Rest

15 seconden

Squats

45 seconden

Rest

15 seconden

Your hips should stay low as you do this. Increase your speed to increase your heart rate.

Mountain Climbers

45 seconden

Rest

15 seconden

Chair Butt Kickers

45 seconden

Rest

15 seconden

Squat Thrusts

45 seconden

Rest

15 seconden

Lower down into another lunge and repeat the movement.

Jumping Lunges

45 seconden

Rest

15 seconden

Star Jumps

45 seconden

Rest

15 seconden

Jack Jump Tucks

45 seconden

Rest

15 seconden

Side Lunges

45 seconden

Rest

15 seconden

Side Squats

45 seconden

Rest

15 seconden

Side Shuffles

45 seconden

Rest

15 seconden

Core

45 seconden

Rest

15 seconden

Squats

45 seconden

Rest

15 seconden

Frog Jump

45 seconden

Burpees

45 seconden

Rest

1 minuut

Set 2: 1 ronde

High Knees

1 minuut

Squats

1 minuut

Jumping Jacks

1 minuut

Tapping

1 minuut

Jack Jump Tucks

1 minuut

Right Split Jumps

1 minuut

Left Split Jumps

1 minuut

Mountain Climbers

1 minuut

Frog Jump

1 minuut

Squat Thrusts

1 minuut

Side Shuffles

1 minuut

Squats

1 minuut

Rest

2 minuten

Set 3: 1 ronde

Jump Rope

15 minuten

❤️ Matig (Zone 2)

Cycling

15 minuten

Shuttle Run

10 minuten

Set 4: 1 ronde

Butterfly

45 seconden

Lying Supermans

30 seconden

Stretch After Thigh Work

35 seconden

Bounce Legs

30 seconden

Left Leg Climbs

10 seconden

Right Leg Climbs

10 seconden

Strech

40 seconden

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Topkeuze voor deze Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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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.

Adjustable Steel Wire Jump Rope