Intense Workout

Ultimate Workout

Intens Duration 1 u 4 m

Doelgebieden: Lower Body

Uitrusting: Wall, Box or Step, Dumbbell, Chair, Barbell

Toegevoegd door Rachel Reed

Tags

Volledige Gym Workouts Onderlichaam Workouts Muur Workouts Box of Step Workouts Dumbbell Workouts Stoel Workouts Barbell Workouts

Beschrijving

Make sure to take your own breaks when needed.

Exercises

Set 1: 1 ronde

1 minuut

Bicycle Crunches

Bicycle Crunches

30 seconden

30 seconden

1 minuut

Set 2: 2 rondes

Prisoner Squats

Prisoner Squats

45 seconden

30 seconden

Jog on the Spot

Jog on the Spot

1 minuut

Bent Single Leg Floor Bridges

Bent Single Leg Floor Bridges

10 herhalingen

1 minuut

30 seconden

30 seconden

Kneeling Left Side Plank

Kneeling Left Side Plank

15 seconden

Kneeling Right Side Plank

Kneeling Right Side Plank

15 seconden

Lateral Power Step Ups

15 herhalingen

8 herhalingen

3 herhalingen

1 minuut

Squat Front Kicks

Squat Front Kicks

10 herhalingen

Wide Squat Holds

Wide Squat Holds

5 herhalingen

Set 3: 1 ronde

5 herhalingen

Cross Body Crunches

Cross Body Crunches

5 herhalingen

Dumbbell Left Side Bends

Dumbbell Left Side Bends

1 minuut

Dumbbell Lunge and Rotation

Dumbbell Lunge and Rotation

1 minuut

Dumbbell Woodchops

Dumbbell Woodchops

1 minuut

Elbow To Knee Twists

Elbow To Knee Twists

1 minuut

1 minuut

1 minuut

5 herhalingen

30 seconden

Hip Rock N Raises

Hip Rock N Raises

5 herhalingen

1 minuut

10 seconden

Reverse Crunches

Reverse Crunches

1 minuut

Side Lunge Crunches

Side Lunge Crunches

30 seconden

1 minuut

20 herhalingen

Set 4: 1 ronde

Alternating Side Planks

Alternating Side Planks

30 seconden

Chair Tricep Dips

Chair Tricep Dips

1 minuut

Dumbbell Side Lunges with Hammer Curls

Dumbbell Side Lunges with Hammer Curls

1 minuut

45 seconden

Left Upper Cuts

Left Upper Cuts

30 seconden

30 seconden

Right Upper Cuts

Right Upper Cuts

30 seconden

30 herhalingen

Set 5: 1 ronde

Barbell Back Loaded Squats

Barbell Back Loaded Squats

30 seconden

1 minuut

Counter-clockwise Neck Rolls

Counter-clockwise Neck Rolls

30 seconden

Legs up the Wall

Legs up the Wall

1 minuut

Scissors in Bridge

Scissors in Bridge

20 seconden

30 seconden

1 minuut

Squats with Raised Arms

Squats with Raised Arms

1 minuut

Standing Chest Stretch

Standing Chest Stretch

30 seconden

Set 6: 1 ronde

Barbell Shoulder Press

Barbell Shoulder Press

30 seconden

Big Reverse Arm Circles

Big Reverse Arm Circles

25 seconden

45 seconden

Crescent Lunges

Crescent Lunges

1 minuut

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

1 minuut

Front Back Jacks

Front Back Jacks

30 seconden

High Knee Obliques

High Knee Obliques

25 seconden

45 seconden

5 herhalingen

Straight Punches

Straight Punches

30 seconden

Set 7: 1 ronde

3 Point Touches

3 Point Touches

1 minuut

4-Square Single Leg Hops

4-Square Single Leg Hops

30 seconden

30 seconden

Bottom to Bottom Squats

Bottom to Bottom Squats

30 seconden

30 seconden

30 seconden

10 herhalingen

Clockwise Four Square Hops

Clockwise Four Square Hops

10 herhalingen

1 minuut

Dumbbell Bench Step Ups

Dumbbell Bench Step Ups

5 herhalingen

Dumbbell Lunges

Dumbbell Lunges

25 seconden

Dumbbell Sumo Squats

Dumbbell Sumo Squats

10 herhalingen

Forward Backward Hops

Forward Backward Hops

25 seconden

1 minuut

30 seconden

Jog on the Spot

Jog on the Spot

30 seconden

Plie Squats with Tip Toes

Plie Squats with Tip Toes

25 seconden

5 herhalingen

Side Cross Kicks

Side Cross Kicks

10 herhalingen

30 seconden

1 minuut

Weighted Sumo Squat

Weighted Sumo Squat

25 seconden

25 seconden

Set 8: 1 ronde

20 seconden

30 seconden

30 seconden

30 seconden

30 seconden

The Bollywood Hula

The Bollywood Hula

30 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.

Workouts met dezelfde uitrusting

32 min 25 sec,

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.

Ultra Fitness Gear Plyo Box

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

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

Flat Abdomen

Beginner

9 min

warm up first!

Beginner

4 m 30 s

Brazilian Booty

Gemiddeld

16 min

Lower Body

Chair, Exercise Mat, Box / Step

Lose It in No Time!

Gemiddeld

10 min

Full Body

No Equipment

Drop It, Girl!

Gemiddeld

25 min

Core

Dumbbells

Start off

Gemiddeld

13 min

Lower Body

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam