Relax

Beginner Duration 34 minuten

Doelgebieden: Legs, Back

Uitrusting: Cardio Machine

Toegevoegd door Marina Sidorina

Exercises

Set 1: 1 ronde

Basic Yogic Breath

1 minuut

Chin to Chest Stretch

20 seconden

Clockwise Neck Rolls

20 seconden

Outward Wrist Circles

10 seconden

Inward Wrist Circles

10 seconden

Small Forward Arm Circles

20 seconden

Big Forward Arm Circles

20 seconden

Spinal Flex

20 seconden

Seated Side Stretch

30 seconden

Simple Seated Twist

30 seconden

Cat Cow

20 seconden

Bike Slowly

1 min 20 sec

Bike Slowly

50 seconden

Rolling Back Stretch

10 seconden

Basic Yogic Breath

4 minuten

❤️ Licht (Zone 1)

Warm-Up Walk

45 seconden

Set 2: 15 rondes

❤️ Matig (Zone 2)

Mountain Climbers

15 seconden

Squats

15 seconden

Set 3: 1 ronde

❤️ Licht (Zone 1)

Cool-Down Walk

30 seconden

Set 4: 8 rondes

Standing Deep Breathing

2 seconden

Standing Back Bend

2 seconden

Standing Forward Bend

2 seconden

Chair Pose

2 seconden

Standing Forward Bend

2 seconden

Plank

2 seconden

Chaturanga

2 seconden

Cobra

2 seconden

Downward Facing Dog

2 seconden

Downward-Facing Dog with Left Leg Raise

2 seconden

Downward Facing Dog with Right Leg Raise

2 seconden

Right Lunge

2 seconden

Standing Forward Bend

2 seconden

Chair Pose

2 seconden

Standing Forward Bend

2 seconden

Standing Back Bend

2 seconden

Standing Deep Breathing

2 seconden

Standing Deep Breathing

2 seconden

Standing Back Bend

2 seconden

Standing Forward Bend

2 seconden

Chair Pose

2 seconden

Standing Forward Bend

2 seconden

Yoga Plank

2 seconden

Plank

2 seconden

Chaturanga

2 seconden

Cobra

2 seconden

Downward Facing Dog

2 seconden

Downward Facing Dog with Right Leg Raise

2 seconden

Downward-Facing Dog with Left Leg Raise

2 seconden

Left Lunge

2 seconden

Standing Forward Bend

2 seconden

Chair Pose

2 seconden

Standing Forward Bend

2 seconden

Standing Back Bend

2 seconden

Standing Deep Breathing

2 seconden

Set 5: 1 ronde

Plank

1 minuut

Rest

10 seconden

Walking Lunges

1 minuut

Rest

10 seconden

Set 6: 1 ronde

Seated Leg Stretch

2 minuten

Basic Yogic Breath

1 minuut

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Topkeuze voor deze Workout

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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ 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.

NordicTrack Foldable Treadmill