Class 6

Intens Duration 52 minuten

Doelgebieden: Lower Body

Uitrusting: Dumbbell

Toegevoegd door Ooga Stooga

Exercises

Set 1: 1 ronde

Shoulder rolls forward and back

30 seconden

Downward dog stretching pedaling

20 seconden

Butt kickers

30 seconden

Mountain Climbers

30 seconden

Criss cross squat hops

30 seconden

Butt kickers

30 seconden

Mountain Climbers

30 seconden

Criss cross squat hops

30 seconden

Transition face front

5 seconden

Bicep Curls

30 seconden

Hammer Curls

30 seconden

HAmmer pulses

20 seconden

Alternate hammer curls

30 seconden

OH shoulder press

30 seconden

Peck decl

30 seconden

Narrow shoulder pulses

20 seconden

OH shoulder pulses

20 seconden

Triceps OH extension

30 seconden

Tricep Dips

30 seconden

Kickbacks

30 seconden

Straight arm pulses

20 seconden

Left Side Plank

30 seconden

Forearm plank

30 seconden

Right side plank

30 seconden

The Hundred

1 min 30 sec

Left Lying Clams

1 min 30 sec

Paralell squats with heavy weights

1 minuut

Right Lying Clams

1 min 30 sec

Bridge pulses

1 minuut

Punching jacks

35 seconden

Forward and backward squat hops

30 seconden

Sprint

30 seconden

Punching jacks

30 seconden

Forward backward squat hops

30 seconden

Sprint

30 seconden

Take belt off put handles blues to 6/7

15 seconden

Bottom half oval

40 seconden

Hug tree

30 seconden

Hold hug and pulses

15 seconden

Umbrella

40 seconden

Salutes

30 seconden

Hold salute and pulses

15 seconden

Narrow row Board

1 minuut

Right arm elevated bicep curl on knees

30 seconden

L arm elevated bicep curl

30 seconden

Double knee stretch

36 seconden

Single knee stretch

36 seconden

Single straight leg

36 seconden

Double straight leg lower and lift

36 seconden

Bicycle Crunches

36 seconden

Parallel leg press

1 minuut

R capital B

30 seconden

L capital B

30 seconden

Tabletop press

30 seconden

Tabletop press with 2 beats

30 seconden

Travelling beats

30 seconden

Rectangles 10 each direction

30 seconden

Flutter kicks

30 seconden

Scissors

30 seconden

Transition 10

10 seconden

Narrow to wide squat hops With Blue Handles Board

30 seconden

Speed skaters front

30 seconden

Burpees

30 seconden

Narrow to wide squat hops

30 seconden

Speed skaters

30 seconden

Burpees

30 seconden

Chest expansion Reds At 10 With Bar

50 seconden

Tricep pressdowns

45 seconden

Bicep Curls

45 seconden

Bicep curls bring reds to one

50 seconden

Press bar back behind glutes tricep

45 seconden

Bowl on knees towards aisle

45 seconden

Inside bar stand up bicep curls facing aisle

30 seconden

Bring reds 6/7 run with option chest Press

1 min 10 sec

Plank ups

30 seconden

Standing mountain climbers

1 minuut

Plank

30 seconden

Run with bar

1 minuut

Crunches: feet on mat, 10 tabletop, 10 legs up

30 seconden

Shoe lace crunches

30 seconden

External leg press

1 min 5 sec

External to internal ovals

30 seconden

Internal leg press

30 seconden

External to internal football

30 seconden

External frog press

30 seconden

Beats

30 seconden

Travelling criss cross

30 seconden

External ovals

30 seconden

Reverse ovals

30 seconden

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