Gemiddelde Workout

Core Strength

Gemiddeld Duration 22 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Stability Ball, Exercise Mat

Toegevoegd door Emma Medina

Tags

Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts Oefenbal Workouts

Exercises

Set 1: 1 ronde

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

Chest Openers

30 seconden

Good Morning Sunshines

Good Morning Sunshines

30 seconden

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

30 seconden

Cross Knees to Elbows

Cross Knees to Elbows

30 seconden

Side Cross Kicks

Side Cross Kicks

30 seconden

Cross Jacks

30 seconden

Set 2: 1 ronde

Rest

30 seconden

As you push up with your legs, straighten your arms overhead and press the weights straight over your shoulders.

Dumbbell Push Press

30 seconden

Transition

15 seconden

Left Dumbbell Woodchops

Left Dumbbell Woodchops

30 seconden

Right Dumbbell Woodchops

Right Dumbbell Woodchops

30 seconden

Weighted Sumo Squat

Weighted Sumo Squat

30 seconden

Rest

15 seconden

Set 3: 1 ronde

Dumbbell Fly on Ball

Dumbbell Fly on Ball

30 seconden

Stability Ball Chest Press

Stability Ball Chest Press

30 seconden

Stability Ball Tricep Extension

Stability Ball Tricep Extension

30 seconden

Pullovers on Ball

Pullovers on Ball

30 seconden

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

30 seconden

Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.

Dumbbell Bent Over Rows

30 seconden

Rest

30 seconden

Set 4: 1 ronde

Squats with Dumbbell Raise

Squats with Dumbbell Raise

1 minuut

Side Lunges

1 minuut

Bird Dog

1 minuut

Floor Bridge

30 seconden

90-90 Crunches

30 seconden

Kneeling Left Side Plank

Kneeling Left Side Plank

30 seconden

Kneeling Right Side Plank

Kneeling Right Side Plank

30 seconden

Transition

15 seconden

Set 5: 1 ronde

Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.

Elbow Plank

30 seconden

Child's Pose

15 seconden

30 seconden

Floor Bridge

30 seconden

Stretch your arms overhead with palms on the ground.

15 seconden

Full Plank with Leg Lifts

Full Plank with Leg Lifts

30 seconden

Child's Pose

30 seconden

Set 6: 1 ronde

Transition

15 seconden

Tricep Stretches

Tricep Stretches

30 seconden

Shoulder Stretches

Shoulder Stretches

30 seconden

Quad Stretches

1 minuut

Pretzel Stretches

Pretzel Stretches

1 minuut

Lying Spinal Twist

Lying Spinal Twist

1 minuut

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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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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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Legs

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam