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Intense Workout

AAL

Intens   31 minuten

Doelgebieden: Core, Legs

Uitrusting: Wall

Sergio Gonzalez
 		    Toegevoegd door Sergio Gonzalez
AAL
Tags
Lichaamsgewicht Workouts Buik & Core Workouts Muur Workouts

Exercises

Set 1: 2 rondes
Push-Ups
Push-Ups
20 seconden
Plank
Plank
20 seconden
Crunches
Crunches
20 seconden
Russian Twists
Russian Twists
20 seconden
Squats
Squats
20 seconden
Lunges
Lunges
20 seconden
Rest
Rest
30 seconden

Set 2: 2 rondes
Push-Ups
Push-Ups
20 seconden
Elbow Plank
Elbow Plank
20 seconden
Bicycle Crunches
Bicycle Crunches
20 seconden
Right Side Plank Dips
Right Side Plank Dips
20 seconden
Left Side Plank Dips
Left Side Plank Dips
20 seconden
Wall Sit
Wall Sit
20 seconden
Quick Feet
Quick Feet
20 seconden
Rest
Rest
30 seconden

Set 3: 2 rondes
Push-Ups
Push-Ups
20 seconden
Elbows to Hands Plank
Elbows to Hands Plank
20 seconden
Reverse Crunches
Reverse Crunches
20 seconden
Cross Body Crunches
Cross Body Crunches
20 seconden
Side Lunges
Side Lunges
20 seconden
Wall Sits with Knee Raises
Wall Sits with Knee Raises
20 seconden
Rest
Rest
30 seconden

Set 4: 2 rondes
Push-Ups
Push-Ups
20 seconden
Plank with Shoulder Taps
Plank with Shoulder Taps
20 seconden
Left Oblique Crunches
Left Oblique Crunches
20 seconden
Right Oblique Crunches
Right Oblique Crunches
20 seconden
Mountain Climbers
Mountain Climbers
20 seconden
Floor Bridge
Floor Bridge
20 seconden
Rest
Rest
30 seconden

Set 5: 2 rondes
Push-Ups
Push-Ups
20 seconden
Alternating Side Planks
Alternating Side Planks
20 seconden
Vertical Leg Crunches
Vertical Leg Crunches
20 seconden
Ab Curls
Ab Curls
20 seconden
Rotating Lunges
Rotating Lunges
20 seconden
Reverse Lunges
Reverse Lunges
20 seconden
Rest
Rest
30 seconden

Set 6: 2 rondes
Tricep Dips
Tricep Dips
20 seconden
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconden
Ab Chop Ups
Ab Chop Ups
20 seconden
Ankle Grabbers
Ankle Grabbers
20 seconden
Squats with Raised Arms
Squats with Raised Arms
20 seconden
Walking Lunges
Walking Lunges
20 seconden
Rest
Rest
30 seconden

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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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