Class 7

Intens Duration 54 minuten

Doelgebieden: Full Body

Toegevoegd door Ooga Stooga

Exercises

Set 1: 1 ronde

Windmills

20 seconden

Alternate knee pulls

20 seconden

Knee pulls right leg

20 seconden

Knee pulls left

20 seconden

Jog aisle

10 seconden

Run

30 seconden

Knee pulls right

30 seconden

Knee pulls left

30 seconden

Run

1 minuut

Transition sumo

5 seconden

Sumo squats mirror

30 seconden

Sumo pulses

30 seconden

Turned out calf raises

30 seconden

Right leg curtsie with pulses

45 seconden

Sumo

30 seconden

Sumo pulses

30 seconden

Turned out calf raises

30 seconden

Left side curtsie

45 seconden

Deep squat shoulder press aisle

30 seconden

Transition

5 seconden

Alternating lateral shoulder raises

25 seconden

Alternating shoulder preses

25 seconden

Lateral shoulder raises both

25 seconden

Shoulder press both

25 seconden

Tricep dips aisle

25 seconden

Tricep extensions on knees

25 seconden

Tricep kickbacks proposal stance

25 seconden

Triangle pushups

25 seconden

Narrow bicep curls

25 seconden

Bicep V

25 seconden

Wide bicep curls

25 seconden

Bicep curls halfway up then halfway down

25 seconden

Tranistion

5 seconden

Legs straight up crunch

25 seconden

Drop right leg halfway crunch

25 seconden

Drop left leg and crunch

25 seconden

Scissor legs

20 seconden

Frog position crunch

25 seconden

Hold to tabletop back to frog

15 seconden

Frog legs in, crunch up, table top

20 seconden

Transition

10 seconden

Punching jacks: belt on blue 5

20 seconden

Push ups

20 seconden

Squat hops criss cross

20 seconden

Punching jacks

20 seconden

Push ups

20 seconden

Squat hops

20 seconden

Transiotion: remove handles bring blies to 3

10 seconden

Narrow chest press aisle

45 seconden

Serve a tray flip palms

30 seconden

Lay down head toward board chest expansipn

30 seconden

Tricep press elbows on mat

30 seconden

Stand up face board bicep curls

30 seconden

Step back hinge forward narrow row

30 seconden

Face aisle stagger stance bicep curls all the way up and down

45 seconden

Series of 5 pilates

3 minuten

Transition springs

5 seconden

parallel leg press

1 minuut

Scissors

30 seconden

Flutter kicks

30 seconden

Parallel ovals to the right

30 seconden

Scissors

30 seconden

Flutter kicks

30 seconden

Parallel ovals other direction

30 seconden

Tabletop press

30 seconden

Dolphin

30 seconden

Transition

5 seconden

Low Jacks

30 seconden

Basketball Shots

30 seconden

Quick Feet

10 seconden

Burpees 10

20 seconden

Low jacks

30 seconden

Basketball Shots

30 seconden

Quick Feet

10 seconden

Burpees 10

20 seconden

Blues at 7 handles on

10 seconden

Blues at 7 hug aisle

30 seconden

Pulse

15 seconden

Hold arm out carve oval

30 seconden

Switch

30 seconden

Tricep salute

30 seconden

Ovals with both arms

30 seconden

Shave

30 seconden

Shoulder press up and out

30 seconden

Face board narrow row, quarter squat

1 minuut

Squat hops mirror

35 seconden

Side Shuffles

30 seconden

Mountain Climbers

30 seconden

Bicycle Crunches

30 seconden

SquAt hops

30 seconden

30 seconden

30 seconden

30 seconden

1 minuut

Leg springs external rotation

1 min 10 sec

Beats

30 seconden

Extrnal 4 beats ar bottom

30 seconden

Frogs

30 seconden

Frogs extended 4 beats

30 seconden

Number 8 up straight down center

30 seconden

Reverse

30 seconden

Criss cross

30 seconden

Footballs (internal toes touch, external heels come together

30 seconden

Cool down

4 minuten

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Class 7

Exercises

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

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Gewichtheffen

HIIT

Cardio

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