Gemiddelde Workout

Full Body Workout

Gemiddeld Duration 27 minuten

Doelgebieden: Lower Body

Uitrusting: Chair, Cable Pulley Machine, Dumbbells, Stability Ball, Exercise Mat

Toegevoegd door Emma Medina

Tags

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Beschrijving

My Workout

Exercises

Set 1: 1 ronde

Good Morning Sunshines

Good Morning Sunshines

40 seconden

Repeat and flow through the movement.

Big Forward Arm Circles

30 seconden

Stand with your feet hip-width apart and with your arms raised at your sides.

Big Reverse Arm Circles

30 seconden

30 seconden

Hamstring Kickbacks

Hamstring Kickbacks

1 minuut

For more intensity, jog lightly or do lunges in between high knees.

High Knees

1 minuut

Knees to Elbows

Knees to Elbows

40 seconden

Transition

10 seconden

Get the most out of this yoga pose by squeezing your butt.

Floor Bridge

1 minuut

5 seconden

Left Laying Clams

Left Laying Clams

30 seconden

Transition

5 seconden

Right Laying Clams

Right Laying Clams

30 seconden

40 seconden

Transition

15 seconden

Set 2: 1 ronde

Cable Lat Pull Down

1 minuut

10 seconden

Lower and repeat, alternating sides.

Lateral Leg Lifts

1 minuut

5 seconden

Keep your chin up, shoulders down, and back straight as you perform the squat.

Dumbbell Squats

40 seconden

5 seconden

Dumbbell V-Raises

Dumbbell V-Raises

30 seconden

As the exercise gets harder, resist the urge to swing your body.

Dumbbell Lateral Shoulder Raises

30 seconden

5 seconden

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

50 seconden

Transition

10 seconden

Seated Bicep Curls

Seated Bicep Curls

30 seconden

5 seconden

Tricep Kickbacks

Tricep Kickbacks

30 seconden

Rest

15 seconden

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 seconden

5 seconden

Get the most out of this yoga pose by squeezing your butt.

Floor Bridge

30 seconden

Transition

10 seconden

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 seconden

Dumbbell Deadlifts

Dumbbell Deadlifts

30 seconden

Transition

10 seconden

Stability Ball Chest Press

Stability Ball Chest Press

30 seconden

Dumbbell Fly on Ball

Dumbbell Fly on Ball

30 seconden

Stability Ball Tricep Extension

Stability Ball Tricep Extension

30 seconden

Rest

15 seconden

Set 3: 1 ronde

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

Elbow Plank

30 seconden

5 seconden

Kneeling Left Side Plank

Kneeling Left Side Plank

30 seconden

5 seconden

Kneeling Right Side Plank

Kneeling Right Side Plank

30 seconden

5 seconden

Plank with Toe Taps

Plank with Toe Taps

30 seconden

5 seconden

Child's Pose

30 seconden

Set 4: 1 ronde

Tricep Stretches

Tricep Stretches

1 minuut

Shoulder Stretches

Shoulder Stretches

1 minuut

Floor Knee to Chest Stretch

Floor Knee to Chest Stretch

1 minuut

Pretzel Stretches

Pretzel Stretches

1 minuut

Lying Spinal Twist

Lying Spinal Twist

1 minuut

Child's Pose

30 seconden

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

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✓ Planning om te passen bij je drukke levensstijl

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.

Rep Fitness FT-5000 2.0 Functional Trainer

FitBeast Pulley System

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam