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Beginner Workout

Monday

Beginner   18 minuten

Doelgebieden: Legs, Shoulders

Daniel Lusk
 		    Toegevoegd door Daniel Lusk
Monday
Tags
Been Workouts

Exercises

Set 1: 1 ronde
Seated Leg Stretch
Seated Leg Stretch
25 seconden
Wide Leg Stretches
Wide Leg Stretches
25 seconden
Transition
10 seconden
Left Side Stretch
Left Side Stretch
25 seconden
Right Side Stretch
Right Side Stretch
25 seconden
Big Forward Arm Circles
Big Forward Arm Circles
20 seconden
Big Reverse Arm Circles
Big Reverse Arm Circles
20 seconden
Small Forward Arm Circles
Small Forward Arm Circles
20 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconden
Right Leg Front Kicks
Right Leg Front Kicks
25 seconden
Left Leg Front Kicks
Left Leg Front Kicks
25 seconden
Rest
Rest
10 seconden
Right Leg Front Kicks
Right Leg Front Kicks
25 seconden
Left Leg Front Kicks
Left Leg Front Kicks
25 seconden
Transition
15 seconden

Set 2: 1 ronde
Flutter Kicks
Flutter Kicks
20 seconden
Push-Ups
Push-Ups
25 seconden
Rest
Rest
20 seconden
Flutter Kicks
Flutter Kicks
20 seconden
Push-Ups
Push-Ups
25 seconden
Transition
15 seconden

Set 3: 1 ronde
Squat Front Kicks
Squat Front Kicks
20 seconden
Line Steps
Line Steps
40 seconden
Rest
Rest
15 seconden
Squat Front Kicks
Squat Front Kicks
20 seconden
Line Steps
Line Steps
25 seconden
Jumping Jacks
Jumping Jacks
25 seconden
Transition
15 seconden

Set 4: 1 ronde
Left Hooks
Left Hooks
30 seconden
Right Hooks
Right Hooks
30 seconden
Straight Left Punches
Straight Left Punches
30 seconden
Straight Right Punches
Straight Right Punches
30 seconden
Transition
15 seconden

Set 5: 1 ronde
Rapid Punches
Rapid Punches
20 seconden
Double Knees
Double Knees
20 seconden
Rest
Rest
10 seconden
Rapid Punches
Rapid Punches
20 seconden
Double Knees
Double Knees
20 seconden
Transition
10 seconden

Set 6: 1 ronde
Skips in Place
Skips in Place
20 seconden
Jumping Jacks
Jumping Jacks
20 seconden
Rest
Rest
15 seconden
Skips in Place
Skips in Place
20 seconden
Jumping Jacks
Jumping Jacks
20 seconden
Transition
15 seconden

Set 7: 1 ronde
Standing Leg Stretches
Standing Leg Stretches
25 seconden
Left Hamstring Stretches
Left Hamstring Stretches
25 seconden
Right Hamstring Stretches
Right Hamstring Stretches
25 seconden
Left Arm Cross Stretch
Left Arm Cross Stretch
25 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
25 seconden
Rest
Rest
10 seconden

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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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