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Intense Workout

Day 3

Intens   49 minuten

Doelgebieden: Core, Shoulders

Osvaldas Rubavičius
 		    Toegevoegd door Osvaldas Rubavičius
Day 3
Tags
Buik & Core Workouts
Beschrijving

HIIT Cardio and Abs

Exercises

Set 1: 1 ronde
High Knee March
30 seconden
Slow Butt Kickers
30 seconden
Jog on the Spot
Jog on the Spot
30 seconden
Lunge Jacks
30 seconden
Up And Overs
30 seconden
Sumo Squat Kicks
30 seconden
Warrior Lunges
30 seconden
Jumping Jacks
Jumping Jacks
30 seconden

Set 2: 2 rondes
Jump Squat + Front Kick
20 seconden
Rest
Rest
10 seconden
Jump Squat + Front Kick
20 seconden
Rest
Rest
10 seconden
Single Leg Jacknife Crunch
20 seconden
Rest
Rest
10 seconden
Single Leg Jacknife Crunch
20 seconden
Rest
Rest
10 seconden

Set 3: 2 rondes
Split Jump Burpee
20 seconden
Rest
Rest
10 seconden
Split Jump Burpee
20 seconden
Rest
Rest
10 seconden
Plank In And Outs
20 seconden
Rest
Rest
10 seconden
Plank In And Outs
20 seconden
Rest
10 seconden

Set 4: 1 ronde
Water Break
30 seconden

Set 5: 2 rondes
Gorilla Squats
20 seconden
Rest
Rest
10 seconden
Gorilla Squats
20 seconden
Rest
Rest
10 seconden
Back Bow
20 seconden
Rest
Rest
10 seconden
Back Bow
20 seconden
Rest
Rest
10 seconden

Set 6: 2 rondes
Rocket Squats
20 seconden
Rest
Rest
10 seconden
Rocket Squats
20 seconden
Rest
10 seconden
Russian Twists
Russian Twists
20 seconden
Rest
Rest
10 seconden
Russian Twists
Russian Twists
20 seconden
Rest
Rest
10 seconden

Set 7: 2 rondes
Switchfoot Jumps
20 seconden
Rest
Rest
10 seconden
Switchfoot Jumps
20 seconden
Rest
Rest
10 seconden
Side Hip Raise
20 seconden
Rest
Rest
10 seconden
Side Hip Raise
20 seconden
Rest
Rest
10 seconden

Set 8: 1 ronde
Water Break
30 seconden

Set 9: 2 rondes
Heel Taps + Jump
20 seconden
Rest
Rest
10 seconden
Heel Taps + Jump
20 seconden
Rest
Rest
10 seconden
Toe Touch Crunches
20 seconden
Rest
Rest
10 seconden
Toe Touch Crunches
20 seconden
Rest
Rest
10 seconden

Set 10: 2 rondes
Mountain Climbers
Mountain Climbers
20 seconden
Rest
Rest
10 seconden
Mountain Climbers
Mountain Climbers
20 seconden
Rest
Rest
10 seconden
Swimmers
20 seconden
Rest
Rest
10 seconden
Swimmers
20 seconden
Rest
Rest
10 seconden

Set 11: 2 rondes
Runners Left
20 seconden
Rest
Rest
10 seconden
Runners Right
20 seconden
Rest
Rest
10 seconden
Reverse Crunch
20 seconden
Rest
10 seconden
Reverse Crunch
20 seconden
Rest
Rest
10 seconden

Set 12: 1 ronde
Up And Out Jacks
40 seconden
Rest
Rest
10 seconden
Twisted Climbers
40 seconden
Rest
Rest
10 seconden
Heel Tap Jumps
40 seconden
Rest
Rest
10 seconden
Bicycle Crunches
Bicycle Crunches
40 seconden
Rest
Rest
10 seconden
Walkdown + Back Bow
40 seconden
Rest
Rest
10 seconden

Set 13: 1 ronde
Jog on the Spot
Jog on the Spot
30 seconden
Body Circles
Body Circles
30 seconden
Lean Stretch Left
30 seconden
Lean Stretch Right
30 seconden
Reach Ground
30 seconden
Left Quad Stretch
Left Quad Stretch
30 seconden
Right Quad Stretch
Right Quad Stretch
30 seconden
Downward Facing Dog
Downward Facing Dog
30 seconden
Cobra
Cobra
30 seconden
Knee Over Twist Left
30 seconden
Knee Over Twist Right
30 seconden
Toe Touch
30 seconden
Yoga Stretch
30 seconden
Deep Glute Left
30 seconden
Deep Glute Right
30 seconden

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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.

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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis