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Intense Workout

PCR FX

Intens   2 u 6 m

Doelgebieden: Legs, Shoulders

Uitrusting: Jump Rope, Kettlebell, Medicine Ball, Dumbbell, Stability Ball, Box or Step, Wall

Filipo Sarevski
 		    Toegevoegd door Filipo Sarevski
PCR FX
Tags
Volledige Gym Workouts Been Workouts Springtouw Workouts Kettlebell Workouts Medicijnbal Workouts Dumbbell Workouts Oefenbal Workouts Box of Step Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Left Kettlebell Swing to Squat Press
Left Kettlebell Swing to Squat Press
1 minuut
Right Kettlebell Swing to Squat Press
Right Kettlebell Swing to Squat Press
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Medicine Ball Slams
Medicine Ball Slams
1 minuut
Split Squat Ball Toss
Split Squat Ball Toss
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Dumbbell Lunges
Dumbbell Lunges
1 minuut
Dumbbell Squats
Dumbbell Squats
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Dumbbell Fly on Ball
Dumbbell Fly on Ball
1 minuut
Stability Ball Incline Press
Stability Ball Incline Press
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Staggered Arm Spiderman Push-ups
Staggered Arm Spiderman Push-ups
30 seconden
Push-Up and Rotation
Push-Up and Rotation
30 seconden
Medicine Ball Offset Push Ups
Medicine Ball Offset Push Ups
30 seconden
Push-Ups with Leg Lifts
Push-Ups with Leg Lifts
30 seconden
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
1 minuut
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Handstand
Handstand
1 minuut
Wall Plank
Wall Plank
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Left Leg Romanian Dead Lift to Curl Press
Left Leg Romanian Dead Lift to Curl Press
1 minuut
Right Leg Romanian Dead Lift to Curl Press
Right Leg Romanian Dead Lift to Curl Press
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Russian Twists with a Ball
Russian Twists with a Ball
1 minuut
Sit Ups with Ball Zig Zags
Sit Ups with Ball Zig Zags
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Explosive Hamstring Sit-Up Rolls
Explosive Hamstring Sit-Up Rolls
1 minuut
Rotating Leg Lifts
Rotating Leg Lifts
1 minuut
Rest
Rest
30 seconden
Double Unders
❤️ Krachtig (Zone 3)
Double Unders
3 minuten
Crunch Punches
❤️ Zeer Zwaar (Zone 4)
Crunch Punches
1 minuut
Crunch Punches
❤️ Maximaal (Zone 5)
Crunch Punches
1 minuut
Rest
Rest
3 minuten

Set 2: 2 rondes
Right Jabs
Right Jabs
1 minuut
Right Jabs
Right Jabs
1 minuut
1 2 Burpees
1 2 Burpees
1 minuut
Rest
Rest
30 seconden
Jab Cross Hook Elbow Right
Jab Cross Hook Elbow Right
1 minuut
Jab Cross Hook Elbow Left
Jab Cross Hook Elbow Left
1 minuut
Crunch Punches
Crunch Punches
1 minuut
Rest
Rest
30 seconden
Left Back Kicks
Left Back Kicks
1 minuut
Right Back Kicks
Right Back Kicks
1 minuut
Squat Front Kicks
Squat Front Kicks
1 minuut
Rest
Rest
30 seconden
Straight Punches
❤️ Maximaal (Zone 5)
Straight Punches
1 minuut
Alternating Roundkicks
Alternating Roundkicks
1 minuut
Crosses
Crosses
1 minuut
Rest
Rest
30 seconden
Right Hooks
❤️ Maximaal (Zone 5)
Right Hooks
1 minuut
Left Hooks
❤️ Maximaal (Zone 5)
Left Hooks
1 minuut
Double Knees
❤️ Maximaal (Zone 5)
Double Knees
1 minuut
Rest
Rest
30 seconden
Left Leg Front Kicks
❤️ Maximaal (Zone 5)
Left Leg Front Kicks
45 seconden
Left Side Kicks
❤️ Maximaal (Zone 5)
Left Side Kicks
45 seconden
Right Leg Front Kicks
Right Leg Front Kicks
45 seconden
Right Side Kicks
Right Side Kicks
45 seconden
Rest
Rest
30 seconden
Left Upper Cuts
❤️ Maximaal (Zone 5)
Left Upper Cuts
1 minuut
Right Upper Cuts
❤️ Maximaal (Zone 5)
Right Upper Cuts
1 minuut
Upper Cuts
❤️ Maximaal (Zone 5)
Upper Cuts
1 minuut
Rest
Rest
2 minuten

Set 3: 1 ronde
Right IT Band Stretch
Right IT Band Stretch
30 seconden
Right IT Band Stretch
Right IT Band Stretch
30 seconden
Head to Knee
Head to Knee
1 minuut
Seated Wide Angle
Seated Wide Angle
30 seconden
Wide Leg Forward Bend C
Wide Leg Forward Bend C
30 seconden
Wide Leg Forward Bend D
Wide Leg Forward Bend D
30 seconden
Noose Pose
Noose Pose
1 minuut
Advanced Right Lizard
Advanced Right Lizard
30 seconden
Advanced Left Lizard
Advanced Left Lizard
30 seconden
Chaturanga Run
Chaturanga Run
30 seconden
Right Downward Dog Scorpion
Right Downward Dog Scorpion
30 seconden
Left Downward Dog Scorpion
Left Downward Dog Scorpion
30 seconden
Bow Pose
Bow Pose
30 seconden
Elbow Plank
Elbow Plank
1 minuut
Headstand
Headstand
2 minuten

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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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
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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis