Full Workout 1

With a 3.7 minute warm up, a 20 minute full body workout, and a 6.4 minute cool down and stretch, this is the perfect beginner to intense workout! If a beginner, take it easy and modify when needed, but remember to push yourself - for when we are out of our comfort zone, that is when the real magic happens! Increase speed and number of reps as needed to fit your level.

Exercises

Set 1: 1 ronde

High Knees

30 seconden

High Knees To The Outside

20 seconden

Jumping Jacks

30 seconden

Big Forward Arm Circles

20 seconden

Big Reverse Arm Circles

20 seconden

Jump Rope (Forward)

30 seconden

Left Arm Cross Stretch

20 seconden

Left Tricep Stretch

20 seconden

Right Arm Cross Stretch

20 seconden

Right Tricep Stretch

20 seconden

Standing Forward Bend

20 seconden

Set 2: 2 rondes

Jumping Jacks

1 minuut

Squats

1 minuut

High-Plank and Knee Draw

1 minuut

Butt Kickers

1 minuut

Crunches

1 minuut

Glute Combo Kickback

1 minuut

Punches With Cross Knees To Elbows

1 minuut

Bicycle Crunches

1 minuut

Squats

1 minuut

Rest

1 minuut

Set 3: 1 ronde

Standing Deep Breathing

20 seconden

Standing Forward Bend

20 seconden

Upward Facing Dog

20 seconden

Downward Facing Dog

20 seconden

Child's Pose with Side Reaches

30 seconden

Lying Torso Twists

30 seconden

Lying Hamstring Stretches

30 seconden

Leg Crossover Stretches

30 seconden

Wide Leg Stretches

30 seconden

Center Leg Stretch

20 seconden

Seated Spiral Stretches

30 seconden

Left Arm Cross Stretch

20 seconden

Left Tricep Stretch

20 seconden

Right Arm Cross Stretch

20 seconden

Right Tricep Stretch

20 seconden

Right Quad Stretch

20 seconden

Left Quad Stretch

20 seconden

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Topkeuze voor deze Workout

Adjustable Steel Wire Jump Rope

With ball baring handles, this steel based rope offers skips with no kinks, tangles or bending like the usual PVC and Leather Ropes. PVC coated cable ensures this rope is resistant to wear and tear.

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