Bodyweight 7

[1] Power exercise (e.g. jumping jack, total body extension) [2] Squat variation [3] Pulling movement (e.g. chin-up, pull-up) [4] Push-up variation [5] Single leg movement [6] Total-body ab exercise (e.g. plank, elbow plank, spiderman elbow plank) [7] Finisher exercise (e.g. mountainclimber, wall sit, squat hold).

Exercises

Set 1: 2 rondes

Burpees

20 seconden

Rest

10 seconden

Burpees

20 seconden

Transition

10 seconden

Prisoner Squats

45 seconden

Transition

12 seconden

L-Pull-ups

20 seconden

Rest

10 seconden

L-Pull-ups

20 seconden

Rest

10 seconden

L-Pull-ups

20 seconden

Transition

12 seconden

Spiderman Push-Ups

45 seconden

Transition

12 seconden

Left Leg Bulgarian Squats with Stability Ball

35 seconden

Right Leg Bulgarian Squats with Stability Ball

35 seconden

Transition

8 seconden

Saro Exercise

20 seconden

Rest

10 seconden

Saro Exercise

20 seconden

Rest

10 seconden

Saro Exercise

20 seconden

Transition

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Hold

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Holds

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Holds

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Holds

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Holds

10 seconden

Prisoner Squats

20 seconden

Prisoner Squat Holds

10 seconden

Rest

1 min 15 sec

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Workouts met dezelfde uitrusting

Core Abs & Stretches With Lower Back Focus

19 min 40 sec, Intens

Kicking it ball!

18 min 25 sec, Intens

ABS EXERCISE

22 min 40 sec, Intens

Test Of Endurance Deuce

1 uur 17 min 30 sec, Intens

Test Of Endurance Shoulders

27 min 30 sec, Intens

Pull, Push.

9 min 48 sec, Gemiddeld