Beginner Workout

Tipus B

Beginner Duration 1 uur

Doelgebieden: Full Body

Uitrusting: Kettlebells, Dumbbells, Bench, Barbell, Stability Ball, Wall, Exercise Mat

Toegevoegd door Neus Ferran

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Kettlebell Workouts Dumbbell Workouts Bank Workouts Barbell Workouts Oefenbal Workouts Muur Workouts

Beschrijving

3 series de cada un, peses de 1 a 2 kg.

Exercises

Set 1: 3 rondes

Sumo Squats with Kettlebell

Sumo Squats with Kettlebell

40 seconden

Rest

20 seconden

Lunge to Shoulder Press

Lunge to Shoulder Press

40 seconden

Rest

20 seconden

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

40 seconden

Rest

20 seconden

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

40 seconden

Rest

20 seconden

Isometric Bicep Curls

Isometric Bicep Curls

40 seconden

Rest

20 seconden

Contralateral Limb Raises

Contralateral Limb Raises

40 seconden

Rest

20 seconden

Kneeling Plank

40 seconden

Rest

20 seconden

Weighted Sumo Squat

Weighted Sumo Squat

40 seconden

Rest

20 seconden

Lunge with Side Tilt Rotations

Lunge with Side Tilt Rotations

40 seconden

Rest

20 seconden

Overhead Press

40 seconden

Rest

20 seconden

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

40 seconden

Rest

20 seconden

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

40 seconden

Rest

20 seconden

Plank Lateral Walk

Plank Lateral Walk

40 seconden

Rest

20 seconden

Ball Ab Rolls

40 seconden

Rest

20 seconden

Dumbbell Fly on Ball

Dumbbell Fly on Ball

40 seconden

Rest

20 seconden

Ball Bird Dog

40 seconden

Rest

20 seconden

Oblique Ball Crunches

Oblique Ball Crunches

40 seconden

Rest

20 seconden

Ball Torso Rotations

Ball Torso Rotations

40 seconden

Rest

20 seconden

Set 2: 1 ronde

Tricep Stretches

Tricep Stretches

30 seconden

Quad Stretches

30 seconden

Overhead Stretches

Overhead Stretches

1 minuut

Wall Lying Leg Stretches

Wall Lying Leg Stretches

1 minuut

Wide Leg Stretches

Wide Leg Stretches

1 minuut

Right Quad Stretch

Right Quad Stretch

30 seconden

Left Quad Stretch

Left Quad Stretch

30 seconden

Inhale and slowly stretch your arms up and backwards over your head. Option: keep palms together, bend backwards for even more stretch.

Upward Salute

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.

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