Core Class 8

Intens Duration 56 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbell

Toegevoegd door Ooga Stooga

Exercises

Set 1: 1 ronde

Neck rolls

20 seconden

Squat alternating leg kicks holding bar

30 seconden

Toe taps

30 seconden

Butt Kickers

30 seconden

Speed skaters

30 seconden

Jumping jacks

30 seconden

Narrow to wide squat hops holding bat

45 seconden

Wall aquat

45 seconden

Transition

5 seconden

Dumbbell Lateral Shoulder Raises

25 seconden

Lateral circles forward and back

25 seconden

Overhead Press

1 minuut

Single peck deck press

25 seconden

Biceps lateral high curls

25 seconden

Hammer Curls

25 seconden

Ovals 10 each direction

25 seconden

Wide curls

25 seconden

Tricep extention pulses

25 seconden

Full OH extension

25 seconden

Straight arm press palms up

25 seconden

Pulse inward

25 seconden

Transition

5 seconden

Crunches heels on mat

30 seconden

Hold crunch

30 seconden

Double Leg Stretch

30 seconden

Front plank arms equal sign

30 seconden

Alterntaing side plank with front plank

1 minuut

Transition

5 seconden

Alternating fwd lunges

1 minuut

Hold right lunge twist to right

30 seconden

Pulse lunge

30 seconden

Paralle squat with swing

1 minuut

Hold left lunge and twist

30 seconden

Pulse lunge

30 seconden

Wall squat

1 minuut

Transition

5 seconden

Jog to sprint

30 seconden

Mountain Climbers

30 seconden

Jog to sprint

30 seconden

Plank jacks

30 seconden

Jog to sprint

30 seconden

Hold plank

30 seconden

Tranistion blues 10 with bar

15 seconden

Decline chest press

45 seconden

Decline parallel tricep press

30 seconden

Wide row palms up boars

45 seconden

Elevated bicep curls

30 seconden

Knees teicep press downs

30 seconden

Sit on butt wide row

30 seconden

Lay down do 3 rows come back up

30 seconden

Rows sitting up

30 seconden

Transition Take Bar Off Handles On

15 seconden

Set 2: 1 ronde

Double straight leg

36 seconden

Single straight leg

36 seconden

Single knee stretch

36 seconden

Cross over crunch

36 seconden

Bicycle Crunches

36 seconden

Parallel leg press

1 minuut

External V raise

1 minuut

Single V raise R Left 10

30 seconden

External beats

30 seconden

External frog press

30 seconden

External frog press 4 beats

30 seconden

Ovals

30 seconden

Reverse ovals

30 seconden

Board run

30 seconden

Quarter squat hop m to b

30 seconden

Fast feet m to a

15 seconden

Quarter squat hop aisle to street

45 seconden

Nordic track

30 seconden

10 push ups

20 seconden

Shoulder press aislle

30 seconden

Salutes

30 seconden

Bottom half circle

30 seconden

Serve tray

30 seconden

Top half circle dome

30 seconden

Combo squat narrow row

35 seconden

Combo squat alternating rows

1 minuut

Bowling

35 seconden

Alternate bowling

30 seconden

Burpees

1 minuut

Run blue springs

1 minuut

Plank hold

1 minuut

V-Ups

30 seconden

Hold V

30 seconden

The Hundred

1 minuut

Parallel leg press

1 minuut

Parallel bent knee

30 seconden

Internal leg press

30 seconden

Internal upsideV

30 seconden

Internal beats

30 seconden

Parallel tabletop

30 seconden

Capital I

30 seconden

Parallel table top press

30 seconden

Flutter Kicks

30 seconden

Cool down

4 minuten

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