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Intense Workout

New I'm

Intens   45 minuten

Doelgebieden: Legs

Uitrusting: Chair

Marina Sidorina
 		    Toegevoegd door Marina Sidorina
New I'm
Tags
Lichaamsgewicht Workouts Been Workouts Stoel Workouts

Exercises

Set 1: 1 ronde
Basic Yogic Breath
Basic Yogic Breath
1 minuut
Chin to Chest Stretch
Chin to Chest Stretch
20 seconden
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconden
Outward Wrist Circles
Outward Wrist Circles
10 seconden
Inward Wrist Circles
Inward Wrist Circles
10 seconden
Small Forward Arm Circles
Small Forward Arm Circles
20 seconden
Big Forward Arm Circles
Big Forward Arm Circles
20 seconden
Spinal Flex
Spinal Flex
20 seconden
Seated Side Stretch
Seated Side Stretch
30 seconden
Simple Seated Twist
30 seconden
Cat Cow
Cat Cow
20 seconden
Bike Slowly
Bike Slowly
50 seconden
Bike Slowly
Bike Slowly
50 seconden
Rolling Back Stretch
Rolling Back Stretch
10 seconden
Basic Yogic Breath
Basic Yogic Breath
2 minuten
Warm-Up Walk
Warm-Up Walk
50 seconden

Set 2: 12 rondes
Mountain Climbers
Mountain Climbers
15 seconden
Prisoner Squats
Prisoner Squats
15 seconden

Set 3: 1 ronde
Cool-Down Walk
Cool-Down Walk
30 seconden

Set 4: 4 rondes
Standing Deep Breathing
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Plank
Plank
2 seconden
Chaturanga
Chaturanga
2 seconden
Cobra
Cobra
2 seconden
Downward Facing Dog
Downward Facing Dog
2 seconden
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconden
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Deep Breathing
2 seconden

Set 5: 1 ronde
Rest
Rest
10 seconden
Horse Stance
Horse Stance
50 seconden
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconden
Horse Stance
Horse Stance
50 seconden
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconden
Rest
Rest
10 seconden

Set 6: 4 rondes
Standing Deep Breathing
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Plank
Plank
2 seconden
Chaturanga
Chaturanga
2 seconden
Cobra
Cobra
2 seconden
Downward Facing Dog
Downward Facing Dog
2 seconden
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconden
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Deep Breathing
2 seconden

Set 7: 1 ronde
Wide Leg Forward Bend
10 seconden
Chair Squats
Chair Squats
50 seconden
Standing Leg Stretches
Standing Leg Stretches
30 seconden
Chair Pose
Chair Pose
50 seconden
Standing Forward Bend
Standing Forward Bend
30 seconden
Wide Leg Forward Bend
10 seconden

Set 8: 4 rondes
Standing Deep Breathing
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Plank
Plank
2 seconden
Chaturanga
Chaturanga
2 seconden
Cobra
Cobra
2 seconden
Downward Facing Dog
Downward Facing Dog
2 seconden
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconden
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Deep Breathing
2 seconden

Set 9: 1 ronde
Rest
Rest
10 seconden
Walking Lunges
Walking Lunges
50 seconden
Left lunge
Left Assisted Lunges
50 seconden
Walking Lunges
Walking Lunges
50 seconden
Right lunge
Right Assisted Lunges
50 seconden
Rest
Rest
10 seconden

Set 10: 4 rondes
Standing Deep Breathing
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Plank
Plank
2 seconden
Chaturanga
Chaturanga
2 seconden
Cobra
Cobra
2 seconden
Downward Facing Dog
Downward Facing Dog
2 seconden
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconden
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Deep Breathing
2 seconden

Set 11: 1 ronde
Rest
Rest
10 seconden
Side Plank Dips
Side Plank Dips
50 seconden
Child's Pose
Child's Pose
20 seconden
Right Side Plank
Right Side Plank
50 seconden
Child's Pose
Child's Pose
30 seconden
Left Side Plank Dips
Left Side Plank Dips
50 seconden
Child's Pose
Child's Pose
20 seconden
Left Side Plank
Left Side Plank
50 seconden
Child's Pose
Child's Pose
20 seconden

Set 12: 4 rondes
Standing Deep Breathing
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Plank
Plank
2 seconden
Chaturanga
Chaturanga
2 seconden
Cobra
Cobra
2 seconden
Downward Facing Dog
Downward Facing Dog
2 seconden
Downward Facing Dog with Right Leg Raise
Downward Facing Dog with Right Leg Raise
2 seconden
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Chair Pose
Chair Pose
2 seconden
Standing Forward Bend
Standing Forward Bend
2 seconden
Standing Back Bend
Standing Back Bend
2 seconden
Standing Deep Breathing
2 seconden

Set 13: 1 ronde
Seated Leg Stretch
Seated Leg Stretch
3 minuten
Basic Yogic Breath
Basic Yogic Breath
1 minuut

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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

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bodyweight

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Volledig Lichaam

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