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Intense Workout

Oni

Intens   28 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbells, Box or Step, Exercise Mat

Guy Lauture
 		    Toegevoegd door Guy Lauture
Oni
Tags
Thuisgym Workouts Volledige Lichaam Workouts Dumbbell Workouts Box of Step Workouts
Beschrijving

High interval workout with short breaks. Slow down if you need to but you don't stop until your break.

Exercises

Set 1: 1 ronde
Dumbbell Push Press
Gewichten: Gemiddeld
Dumbbell Push Press
30 seconden
Squat Pulses
Squat Pulses
20 seconden
Dumbbell Push Press
Gewichten: Gemiddeld
Dumbbell Push Press
30 seconden
Squat Pulses
Squat Pulses
20 seconden
Dumbbell Push Press
Gewichten: Gemiddeld
Dumbbell Push Press
30 seconden
Squat Pulses
Squat Pulses
20 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
Quick Toe Taps on Step
❤️ Krachtig (Zone 3)
Quick Toe Taps on Step
1 minuut
Rest
Rest
1 minuut

Set 3: 1 ronde
Squat Jumps
Squat Jumps
25 seconden
Wide Squat Holds
Wide Squat Holds
15 seconden
Squat Jumps
Squat Jumps
25 seconden
Wide Squat Holds
Wide Squat Holds
15 seconden
Squat Jumps
Squat Jumps
25 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Rest
Rest
30 seconden

Set 4: 1 ronde
Mountain Climbers
❤️ Krachtig (Zone 3)
Mountain Climbers
20 seconden
Dumbbell Renegade Rows
Gewichten: Gemiddeld
Dumbbell Renegade Rows
15 seconden
Plank
Plank
10 seconden
Mountain Climbers
❤️ Krachtig (Zone 3)
Mountain Climbers
25 seconden
Dumbbell Renegade Rows
Gewichten: Gemiddeld
Dumbbell Renegade Rows
15 seconden
Plank
Plank
10 seconden
Mountain Climbers
❤️ Krachtig (Zone 3)
Mountain Climbers
25 seconden
Dumbbell Renegade Rows
Gewichten: Gemiddeld
Dumbbell Renegade Rows
15 seconden
Plank
Plank
10 seconden
Rest
Rest
1 minuut

Set 5: 1 ronde
Weighted Sumo Squat
Gewichten: Gemiddeld
Weighted Sumo Squat
25 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Weighted Sumo Squat
Gewichten: Gemiddeld
Weighted Sumo Squat
25 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Weighted Sumo Squat
Gewichten: Gemiddeld
Weighted Sumo Squat
25 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Rest
Rest
30 seconden

Set 6: 1 ronde
Burpees
❤️ Krachtig (Zone 3)
Burpees
20 seconden
Plank Bird Dog
Plank Bird Dog
10 seconden
Burpees
❤️ Krachtig (Zone 3)
Burpees
20 seconden
Plank Bird Dog
Plank Bird Dog
10 seconden
Rest
Rest
30 seconden

Set 7: 1 ronde
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Extended Plank Hold
Extended Plank Hold
10 seconden
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Extended Plank Hold
Extended Plank Hold
10 seconden
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Extended Plank Hold
Extended Plank Hold
10 seconden
Rest
Rest
20 seconden

Set 8: 1 ronde
Squat Jacks
❤️ Krachtig (Zone 3)
Squat Jacks
1 minuut
Rest
Rest
1 minuut

Set 9: 1 ronde
Squats
Squats
15 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Squats
Squats
15 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Squats
Squats
15 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Squats
Squats
15 seconden
Wide Squat Holds
Wide Squat Holds
10 seconden
Rest
Rest
30 seconden

Set 10: 1 ronde
Plyo Lunges
❤️ Krachtig (Zone 3)
Plyo Lunges
15 seconden
Jumping Lunges
Jumping Lunges
10 seconden
Plyo Lunges
❤️ Krachtig (Zone 3)
Plyo Lunges
15 seconden
Jumping Lunges
Jumping Lunges
10 seconden
Rest
Rest
30 seconden

Set 11: 1 ronde
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Elbow Plank
Elbow Plank
10 seconden
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Elbow Plank
Elbow Plank
10 seconden
Tricep Push-Ups
Tricep Push-Ups
15 seconden
Elbow Plank
Elbow Plank
10 seconden
Rest
Rest
20 seconden

Set 12: 1 ronde
Full Scorpion
❤️ Krachtig (Zone 3)
Full Scorpion
20 seconden
High Knees
❤️ Krachtig (Zone 3)
High Knees
15 seconden
Full Scorpion
❤️ Krachtig (Zone 3)
Full Scorpion
20 seconden
High Knees
❤️ Krachtig (Zone 3)
High Knees
15 seconden
Full Scorpion
❤️ Krachtig (Zone 3)
Full Scorpion
20 seconden
High Knees
❤️ Krachtig (Zone 3)
High Knees
20 seconden
Corpse
Corpse
3 minuten

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Quickdraw Adjustable Dumbbells
Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Doe deze workout in Workout Trainer
✓ Volg stap-voor-stap multimedia workouts
✓ Geïntegreerde smartwatch & hartslagmonitor ervaring
✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!
✓ Planning om te passen bij je drukke levensstijl
Download in de App Store   Download Workout Trainer van Google Play.
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.

Toon Meer

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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis