Beginner Workout

Thursday

Beginner Duration 1 u 10 m

Doelgebieden: Lower Body

Uitrusting: Dumbbell, Chair, Bench

Toegevoegd door Yunie Valentine

Tags

Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Stoel Workouts Bank Workouts

Exercises

Set 1: 1 ronde

Big Forward Arm Circles

Big Forward Arm Circles

20 seconden

Big Reverse Arm Circles

Big Reverse Arm Circles

20 seconden

Side Bends

20 seconden

Torso Twists

20 seconden

High Knees

20 seconden

Butt Kickers

20 seconden

Side to Side Right Leg Swings

Side to Side Right Leg Swings

40 seconden

Side to Side Left Leg Swings

Side to Side Left Leg Swings

40 seconden

30 seconden

30 seconden

20 seconden

Set 2: 2 rondes

Lunges

1 minuut

Kneeling Elbow Plank

Kneeling Elbow Plank

30 seconden

Transition

15 seconden

Dumbbell Squats

Dumbbell Squats

40 seconden

Side Lunges

1 minuut

15 seconden

Dumbbell Right Leg Squats

Dumbbell Right Leg Squats

40 seconden

Dumbbell Left Leg Squats

Dumbbell Left Leg Squats

40 seconden

Dumbbell Deadlift

1 minuut

20 seconden

Set 3: 2 rondes

Chair Tricep Dips

Chair Tricep Dips

40 seconden

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 seconden

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 seconden

15 seconden

Plank with Shoulder Taps

Plank with Shoulder Taps

40 seconden

Modified Burpees

Modified Burpees

40 seconden

Transition

15 seconden

Kneeling Push-Ups

Kneeling Push-Ups

40 seconden

Alternating Side Planks

Alternating Side Planks

40 seconden

15 seconden

Downward Facing Dog with Right Leg Raise

Downward Facing Dog with Right Leg Raise

20 seconden

Right Knee to Chest

Right Knee to Chest

20 seconden

Downward-Facing Dog with Left Leg Raise

Downward-Facing Dog with Left Leg Raise

20 seconden

Left Knee to Chest

Left Knee to Chest

20 seconden

20 seconden

Set 4: 2 rondes

40 seconden

Leg Lifts

40 seconden

Flutter Kicks

40 seconden

15 seconden

Kneeling Elbow To Hand Plank

40 seconden

Glute Kickbacks

Glute Kickbacks

40 seconden

Plank Heel Pushes

Plank Heel Pushes

40 seconden

Transition

15 seconden

Alternating Fire Hydrants

Alternating Fire Hydrants

40 seconden

Flying Supermans

Flying Supermans

40 seconden

40 seconden

20 seconden

Set 5: 2 rondes

In and Outs

40 seconden

40 seconden

40 seconden

Rest

15 seconden

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuut

Kneeling Right Side Plank

Kneeling Right Side Plank

30 seconden

Kneeling Left Side Plank

Kneeling Left Side Plank

30 seconden

Rest

15 seconden

40 seconden

Right Oblique Crunches

Right Oblique Crunches

40 seconden

Left Oblique Crunches

Left Oblique Crunches

40 seconden

15 seconden

Kneeling Spiderman

Kneeling Spiderman

40 seconden

Reverse Crunches

Reverse Crunches

40 seconden

Half Cross Extensions

Half Cross Extensions

40 seconden

Half Cross Extensions

Half Cross Extensions

40 seconden

Rest

20 seconden

Set 6: 1 ronde

Overhead Stretches

Overhead Stretches

20 seconden

Tricep Stretches

Tricep Stretches

30 seconden

Shoulder Stretches

Shoulder Stretches

20 seconden

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

15 seconden

Standing Leg Stretches

Standing Leg Stretches

15 seconden

Right Quad Stretch

Right Quad Stretch

15 seconden

Left Quad Stretch

Left Quad Stretch

15 seconden

Seated Pigeon Pose

Seated Pigeon Pose

40 seconden

20 seconden

Modified Cobra

20 seconden

Lying Spinal Twist

Lying Spinal Twist

40 seconden

Thread the Needle Stretch

Thread the Needle Stretch

40 seconden

Extended Child's Pose

Extended Child's Pose

15 seconden

Child's Pose with Side Reaches

Child's Pose with Side Reaches

15 seconden

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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

✓ 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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Dit Vind Je Misschien Ook Leuk

Sexy Legs for Girls & Boys

Beginner

30 min

Lower Body

Wall

Friday

Beginner

1 uur

Arms

Wall, Dumbbell, Bench, Chair

Upper Body Workout

Gemiddeld

13 min

Stretches A •CA•

Beginner

10 min

Upper Body

Off the Couch Flex

Beginner

15 min

Full Body

Exercise Mat

Wednesday

Beginner

1 u 9 m

Lower Body

Chair, Dumbbell, Box or Step, Bench

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam