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Intense Workout

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Intens   1 u 11 m

Doelgebieden: Legs, Glutes, Back

Uitrusting: Chair

Marina Sidorina
 		    Toegevoegd door Marina Sidorina
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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
Glute Kickbacks
Glute Kickbacks
1 minuut
Glute Kickbacks
Glute Kickbacks
1 minuut
Rolling Back Stretch
Rolling Back Stretch
10 seconden
Basic Yogic Breath
Basic Yogic Breath
4 minuten
Warm-Up Walk
Warm-Up Walk
50 seconden

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

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

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

Set 5: 1 ronde
Rest
Rest
10 seconden
Horse Stance
Horse Stance
1 minuut
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconden
Horse Stance
Horse Stance
1 minuut
Wide Leg Forward Bend D
Wide Leg Forward Bend D
20 seconden
Chair Squats
Chair Squats
1 minuut
Fold Forward
Fold Forward
10 seconden
Chair Pose
Chair Pose
1 minuut
Rest
Rest
10 seconden

Set 6: 1 ronde
Right Side Plank Dips
Right Side Plank Dips
1 minuut
Child's Pose
Child's Pose
10 seconden
Left Side Plank Dips
Left Side Plank Dips
1 minuut
Child's Pose
Child's Pose
10 seconden
Yoga Side Planks
Yoga Side Planks
1 minuut
Child's Pose
Child's Pose
10 seconden
Yoga Side Planks
Yoga Side Planks
1 minuut
Child's Pose
Child's Pose
20 seconden

Set 7: 2 rondes
Rest
Rest
10 seconden
Lunges
Lunges
1 minuut
Rest
Rest
10 seconden
Plyo Lunges
Plyo Lunges
1 minuut

Set 8: 1 ronde
Rest
Rest
10 seconden
Elbow Plank
Elbow Plank
2 minuten
Downward Facing Dog
Downward Facing Dog
1 minuut
Rest
Rest
10 seconden
Locust
Locust
1 minuut
Rest
Rest
10 seconden
Hamstring Kickbacks
Hamstring Kickbacks
1 minuut
Rest
Rest
10 seconden
Hamstring Kickbacks
Hamstring Kickbacks
1 minuut
Rest
Rest
10 seconden
Garland Pose
Garland Pose
1 minuut
Rest
Rest
10 seconden
Double Leg Kick
Double Leg Kick
1 minuut

Set 9: 1 ronde
Rest
Rest
10 seconden
Boat Pose
Boat Pose
1 minuut
Camel
Camel
1 minuut
Seated Leg Stretch
Seated Leg Stretch
3 minuten
Center Leg Stretch
Center Leg Stretch
1 minuut
Wide Leg Stretches
Wide Leg Stretches
2 minuten
Double Pigeon
Double Pigeon
1 minuut
Double Pigeon
Double Pigeon
1 minuut
Right Legged Pigeon
Right Legged Pigeon
1 minuut
Right Legged Pigeon
Right Legged Pigeon
1 minuut
Crane
Crane
1 minuut
Shoulderstand
Shoulderstand
1 minuut
Shoulderstand
Shoulderstand
1 minuut
Yoga Bridge
Yoga Bridge
1 minuut
Basic Yogic Breath
Basic Yogic Breath
1 minuut
Corpse
Corpse
1 minuut

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Doe deze workout in Workout Trainer
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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

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