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Gemiddelde Workout

Weekend Workout

Gemiddeld   33 minuten

Doelgebieden: Lower Body

Uitrusting: Strength Machine, Chair, Resistance Bands, Cable Pulley Machine, Dumbbells, Stability Ball, Wall, Exercise Mat

Emma Medina
 		    Toegevoegd door Emma Medina
Weekend Workout
Tags
Volledige Gym Workouts Onderlichaam Workouts Krachtapparatuur Workouts Stoel Workouts Weerstandsband Workouts Kabeltrekapparaat Workouts Dumbbell Workouts Oefenbal Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Good Morning Sunshines
Good Morning Sunshines
40 seconden
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 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
Torso Twists
Torso Twists
30 seconden
High Knee Obliques
High Knee Obliques
30 seconden
Side Cross Kicks
Side Cross Kicks
30 seconden
Cross Jacks
Cross Jacks
30 seconden
Hamstring Curls
Hamstring Curls
1 minuut
Lower and repeat, alternating sides.
Lateral Leg Lifts
1 minuut

Set 2: 1 ronde
Torso Twist with Band
Torso Twist with Band
30 seconden
Transition
Transition
5 seconden
Cable Lat Pull Down
1 minuut
Transition
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
Dumbbell Deadlifts
Dumbbell Deadlifts
45 seconden
Rest
15 seconden

Set 3: 1 ronde
Dumbbell Fly on Ball
Dumbbell Fly on Ball
45 seconden
Stability Ball Chest Press
Stability Ball Chest Press
45 seconden
Transition
Transition
15 seconden
Stability Ball Tricep Extension
Stability Ball Tricep Extension
45 seconden
Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.
Alternating Bicep Curls
45 seconden
Dumbbell Front Raises
Dumbbell Front Raises
30 seconden
Arm Pumps
Arm Pumps
30 seconden
As the exercise gets harder, resist the urge to swing your body.
Dumbbell Lateral Shoulder Raises
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
Dumbbell V-Raises
Dumbbell V-Raises
30 seconden
Rest
15 seconden

Set 4: 1 ronde
Wall Ball Squats
Wall Ball Squats
1 minuut
Side Lunges
Side Lunges
1 minuut
Bird Dog
Bird Dog
40 seconden
Contralateral Limb Raises
Contralateral Limb Raises
30 seconden
Floor Bridge
Floor Bridge
30 seconden
90-90 Crunches
90-90 Crunches
30 seconden
Transition
Transition
5 seconden
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconden
Transition
Transition
5 seconden
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconden
Transition
Transition
5 seconden
Left Lying Clams
Left Lying Clams
30 seconden
Transition
Transition
5 seconden
Right Lying Clams
Right Lying Clams
30 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
Fold over.
Child's Pose
20 seconden
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 seconden
Floor Bridge
Floor Bridge
30 seconden
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconden
Fold over.
Child's Pose
30 seconden
Transition
Transition
15 seconden

Set 6: 1 ronde
Tricep Stretches
Tricep Stretches
1 minuut
Shoulder Stretches
Shoulder Stretches
1 minuut
Quad Stretches
Quad Stretches
1 minuut
Buddy Hamstring Stretches
Buddy Hamstring Stretches
1 minuut
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuut
Pretzel Stretches
Pretzel Stretches
1 minuut
Lying Spinal Twist
Lying Spinal Twist
1 minuut

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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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