Basic "hard day"

Note: All one sides exercises are all 10 per side. Jumping Jack's and mountain climbers are 4 count; target for mountain climbers is >50. All non timed exercises target is 1min or less except for the burpees, target for them is <3 min.

Exercises

Set 1: 1 ronde

Stair Climbs

5 minuten

Jumping Jacks

20 herhalingen

Push-Ups

30 herhalingen

Sit-Ups

50 herhalingen

Squats

20 herhalingen

Walking Lunges

20 herhalingen

Pull-Ups

10 herhalingen

Burpees

30 herhalingen

Rest

1 minuut

Set 2: 1 ronde

Dumbbell Renegade Rows

20 herhalingen

Rest

30 seconden

Elbow Plank on Ball

45 seconden

Rest

30 seconden

Elbows to Hands Plank

20 herhalingen

Rest

30 seconden

Side Plank with Dumbbell Fly

20 herhalingen

Rest

30 seconden

Left Turkish Get-ups

5 herhalingen

Right Turkish Get-ups

5 herhalingen

Rest

30 seconden

Dragon Squats

20 herhalingen

Left Leg Squats

10 herhalingen

Right Leg Squats

10 herhalingen

Gewichten: Gemiddeld

One Legged Dumbbell Romanian Deadlift

20 herhalingen

Transition

30 seconden

Hang

45 seconden

Burpees

30 herhalingen

Rest

1 minuut

Set 3: 1 ronde

Double Crunches Or Sit-ups

50 herhalingen

Spiderman Push-Ups

20 herhalingen

Plank Bird Dog

1 minuut

Transition

30 seconden

Box Jumps

20 herhalingen

Transition

30 seconden

Hang

45 seconden

Mountain Climbers

1 minuut

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Updated Hard Day

36 min 40 sec, Gemiddeld