12-week Programme Sample

Here is a nice little sample if three of the workouts from my drafted 12-week Summer Body Programme. Each big set is a set from three elements; 1) Lower body Cardio 2) Pure Cardio 3) Core Cardio

Exercises

Set 1: 4 rondes

❤️ Zeer Zwaar (Zone 4)

Jump Rope (Forward)

45 seconden

❤️ Zeer Zwaar (Zone 4)

Jack Jump Tucks

40 herhalingen

❤️ Zeer Zwaar (Zone 4)

Box Jumps

45 seconden

❤️ Zeer Zwaar (Zone 4)

Front Hop Overs

40 herhalingen

Rest

30 seconden

Set 2: 3 rondes

Bottom to Bottom Squats

45 seconden

Bulgarian Split Squats

40 herhalingen

Drop Squats

45 seconden

Split Squat Hops

40 herhalingen

❤️ Zeer Zwaar (Zone 4)

Squat Jumps

45 seconden

❤️ Zeer Zwaar (Zone 4)

Lunge Jump

40 herhalingen

Rest

30 seconden

Set 3: 2 rondes

Elbow Plank Hop Outs

45 seconden

❤️ Zeer Zwaar (Zone 4)

Plank Hop Outs

40 herhalingen

Extended Plank Hold

45 seconden

High-Plank and Knee Draw

40 herhalingen

Rest

45 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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