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Gemiddelde Workout

Fullbody 1

Gemiddeld   1 u 17 m

Doelgebieden: Lower Body

Uitrusting: Dumbbell, Bench, Chair, Stability Ball

Merve Avcı
 		    Toegevoegd door Merve Avcı
Fullbody 1
Tags
Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Bank Workouts Stoel Workouts Oefenbal Workouts

Exercises

Set 1: 1 ronde
Bent Knee Twists
Bent Knee Twists
45 seconden
Cat Cow
Cat Cow
30 seconden
Elbow to Knee
Elbow to Knee
10 herhalingen
90-90 Crunch Taps
90-90 Crunch Taps
15 herhalingen
Rest
Rest
15 seconden
90-90 Crunch Taps
90-90 Crunch Taps
15 herhalingen
Ab Choppers
Ab Choppers
15 herhalingen
Ankle Grabbers
Ankle Grabbers
1 minuut
Rest
Rest
15 seconden
Alternating Side Crunches
Alternating Side Crunches
15 herhalingen
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minuut
Rest
Rest
15 seconden
Boat Pose
Boat Pose
1 minuut
C Curve Tucks
C Curve Tucks
1 minuut
Rest
Rest
15 seconden
Bicycle Crunches
Bicycle Crunches
15 herhalingen
Bicycle in Bridge
Bicycle in Bridge
45 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
Child's Pose
Child's Pose
30 seconden
Flying Supermans
Flying Supermans
1 min 30 sec
Locust
Locust
1 min 30 sec
Rest
Rest
30 seconden

Set 3: 1 ronde
Big Reverse Arm Circles
Big Reverse Arm Circles
45 seconden
Alternating Bicep Curls
Gewichten: Licht
Alternating Bicep Curls
15 herhalingen
Dumbbell Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
15 herhalingen
Alternating Hammer Curls
Alternating Hammer Curls
15 herhalingen
Right Concentrated Bicep Curls
Right Concentrated Bicep Curls
15 herhalingen
Left Concentrated Bicep Curls
Left Concentrated Bicep Curls
15 herhalingen
Rest
Rest
15 seconden
Bench Dips
Bench Dips
15 herhalingen
Rest
Rest
15 seconden
Bench Dips
Bench Dips
15 herhalingen
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
15 herhalingen
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
15 herhalingen
Bench Skull Crusher
Bench Skull Crusher
30 herhalingen
Bench Dumbbell Tricep Pull Overs
Bench Dumbbell Tricep Pull Overs
30 herhalingen
Dumbbell Chest Press
Dumbbell Chest Press
30 herhalingen
Bench Dumbbell Fly
Bench Dumbbell Fly
30 herhalingen
Alternating Bent Over Rows
Gewichten: Licht
Alternating Bent Over Rows
15 herhalingen
Dumbbell Upright Rows
Dumbbell Upright Rows
15 herhalingen

Set 4: 1 ronde
Rest
Rest
15 seconden

Set 5: 1 ronde
Chest Openers
Chest Openers
30 seconden
Pec Opener
Pec Opener
45 seconden
Lying Supermans
Lying Supermans
1 minuut
Rest
Rest
15 seconden
Big Forward Arm Circles
Big Forward Arm Circles
45 seconden
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 herhalingen
Dumbbell V-Raises
Dumbbell V-Raises
15 herhalingen
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 herhalingen

Set 6: 1 ronde
Rest
Rest
30 seconden

Set 7: 1 ronde
Balancing Stick
Balancing Stick
15 seconden
Balancing Stick
Balancing Stick
15 seconden
Bottom to Bottom Squats
Bottom to Bottom Squats
15 herhalingen
Deep Lunges
Deep Lunges
30 seconden
Crescent to Left Low Lunge
Crescent to Left Low Lunge
15 seconden
Crescent to Right Low Lunge
Crescent to Right Low Lunge
15 seconden
Rest
Rest
15 seconden
Floor Bridge
Floor Bridge
15 herhalingen
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
10 herhalingen
Pelvic Tilt Bridge
Pelvic Tilt Bridge
15 herhalingen
Rest
Rest
15 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
15 herhalingen
Left Bridge Glute Circles
Left Bridge Glute Circles
15 herhalingen
Clams
Clams
30 herhalingen
Rest
Rest
15 seconden
Drop Squats
Drop Squats
15 herhalingen
Gate Openers
Gate Openers
45 seconden
Rest
Rest
15 seconden
Glute Combo Kickback
Glute Combo Kickback
10 herhalingen
Glute Kickbacks
Glute Kickbacks
15 herhalingen
Donkey Whips
Donkey Whips
15 herhalingen
High Glute Kickbacks
High Glute Kickbacks
15 herhalingen
Left Low Kick Backs
Left Low Kick Backs
15 herhalingen
Left Lying Clams
Left Lying Clams
30 herhalingen
Lying Left Leg Kicks
Lying Left Leg Kicks
15 herhalingen
Lying Left Leg Lifts
Lying Left Leg Lifts
15 herhalingen
Left Low Kick Backs
Left Low Kick Backs
15 herhalingen
Right Lying Clams
Right Lying Clams
30 herhalingen
Lying Right Leg Kicks
Lying Right Leg Kicks
15 herhalingen
Lying Right Leg Lifts
Lying Right Leg Lifts
15 herhalingen
Rest
Rest
15 seconden
Narrow Squat Holds
Narrow Squat Holds
15 herhalingen
Prisoner Squats
Prisoner Squats
15 herhalingen
Reverse Lunges
Reverse Lunges
30 seconden
Side Squats
Side Squats
15 herhalingen

Set 8: 1 ronde
Rest
Rest
30 seconden

Set 9: 1 ronde
3 Point Touches
3 Point Touches
1 minuut
Hip Flexor & Extension
Hip Flexor & Extension
1 min 30 sec
Hamstring Kickbacks
Hamstring Kickbacks
15 herhalingen
High Heel Parallels
High Heel Parallels
45 seconden
Horse Stance
Horse Stance
45 seconden
Rest
Rest
15 seconden
Lateral Leg Lifts
Lateral Leg Lifts
15 herhalingen
Plie Squats with Tip Toes
Plie Squats with Tip Toes
30 seconden
Sumo Obliques
Sumo Obliques
10 herhalingen
Dumbbell Sumo Squats
Dumbbell Sumo Squats
15 herhalingen
Rest
Rest
15 seconden
Dumbbell Woodchops
Gewichten: Licht
Dumbbell Woodchops
10 herhalingen
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
45 seconden
Rest
Rest
15 seconden
Scissor Cross Crunches
Scissor Cross Crunches
10 herhalingen
Scissors in Bridge
Scissors in Bridge
30 seconden
Alternating Fire Hydrants
Alternating Fire Hydrants
15 herhalingen
Twisting Frog
Twisting Frog
1 minuut
Butterfly with Heel Tap
Butterfly with Heel Tap
60 herhalingen
Reverse Crunch with Ball
Reverse Crunch with Ball
30 herhalingen
Heel Walks
Heel Walks
45 seconden
Rest
Rest
15 seconden

Set 10: 3 rondes
Plank
Plank
30 seconden
Rest
Rest
5 seconden
Elbow Plank
Elbow Plank
30 seconden
Floor Bridge
Floor Bridge
15 herhalingen
Squats
Squats
15 herhalingen
Rest
Rest
5 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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