Beginner Workout

Sunday

Beginner Duration 1 uur

Doelgebieden: Back, Shoulders

Uitrusting: Wall, Dumbbell, Bench

Toegevoegd door Yunie Valentine

Tags

Thuisgym Workouts Rug Workouts Muur Workouts Dumbbell Workouts Bank Workouts

Exercises

Set 1: 1 ronde

Big Forward Arm Circles

Big Forward Arm Circles

20 seconden

Big Reverse Arm Circles

Big Reverse Arm Circles

20 seconden

20 seconden

Elbow To Knee Twists

Elbow To Knee Twists

30 seconden

Knees to Elbows

Knees to Elbows

30 seconden

Alternating Side Reaches

Alternating Side Reaches

30 seconden

Rotating Toe Touches

Rotating Toe Touches

30 seconden

Look up with Arched Back

Look up with Arched Back

30 seconden

10 seconden

Set 2: 2 rondes

40 seconden

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 seconden

10 seconden

Wall Tricep Push-Ups

Wall Tricep Push-Ups

40 seconden

Wall Push-Ups with Clap

Wall Push-Ups with Clap

40 seconden

10 seconden

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

20 seconden

Shoulder Stretches

Shoulder Stretches

20 seconden

10 seconden

Alternating Bent Over Rows

Alternating Bent Over Rows

1 min 20 sec

Dumbbell Upright Row to Shoulder Press

1 min 20 sec

10 seconden

Kneeling Right Arm Rows

Kneeling Right Arm Rows

40 seconden

Kneeling Left Arm Rows

Kneeling Left Arm Rows

40 seconden

10 seconden

Dumbbell Romanian Deadlift

40 seconden

Dumbbell Romanian Deadlift

40 seconden

20 seconden

Set 3: 2 rondes

Downward Facing Dog

Downward Facing Dog

20 seconden

Upward Facing Dog

Upward Facing Dog

20 seconden

Downward Facing Dog

Downward Facing Dog

20 seconden

Upward Facing Dog

Upward Facing Dog

20 seconden

30 seconden

Kneeling Elbow Plank

Kneeling Elbow Plank

30 seconden

20 seconden

Kneeling Elbow To Hand Plank

40 seconden

Kneeling Right Side Plank

Kneeling Right Side Plank

30 seconden

Kneeling Left Side Plank

Kneeling Left Side Plank

30 seconden

Kneeling Push-Ups

Kneeling Push-Ups

40 seconden

20 seconden

Flying Supermans

Flying Supermans

40 seconden

30 seconden

40 seconden

Double Leg Stretch

Double Leg Stretch

30 seconden

20 seconden

Set 4: 2 rondes

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

30 seconden

Balancing Stick

Balancing Stick

15 seconden

Balancing Stick

Balancing Stick

15 seconden

Right Knee to Chest

Right Knee to Chest

30 seconden

Left Knee to Chest

Left Knee to Chest

30 seconden

Modified Vinyasa

Modified Vinyasa

1 minuut

30 seconden

Extended Child's Pose

Extended Child's Pose

30 seconden

30 seconden

Rolling Back Stretch

Rolling Back Stretch

30 seconden

1 minuut

30 seconden

Lying Spinal Twist with Crossed Legs

Lying Spinal Twist with Crossed Legs

1 minuut

Seated Forward Bend

Seated Forward Bend

30 seconden

Pretzel Stretches

Pretzel Stretches

30 seconden

Pelvic Tilt Bridge

Pelvic Tilt Bridge

1 minuut

30 seconden

20 seconden

Gerelateerde Workouts

32 minuten, Beginner

1 uur 10 min, Beginner

59 minuten, Beginner

34 minuten, Gemiddeld

Weekend Workout

Weekend Workout

32 min 54 sec, Beginner

13 min 15 sec, Gemiddeld

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.

Workouts met dezelfde uitrusting

Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )

Grind - Pile driver (Chest and Arms Plus Isometric And Balance Sets )

38 min 30 sec, Intens

Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )

Start - Pusher (Chest, Shoulders And Triceps Plus Isometric Set )

36 min 45 sec, Intens

The Finish Line - Pile driver (chest and tricep)

The Finish Line - Pile driver (chest and tricep)

23 min 45 sec, Intens

Finals - Bench Day (Chest And Back)

Finals - Bench Day (Chest And Back)

26 minuten, Intens

Deep Dive - 4x4 (Chest And Shoulder)

Deep Dive - 4x4 (Chest And Shoulder)

25 minuten, Intens

Starter - Pusher (Chest And Triceps)

Starter - Pusher (Chest And Triceps)

24 min 20 sec, Intens

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

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Dit Vind Je Misschien Ook Leuk

Wushu Stretchy Stretch

Beginner

12 min

Friday

Beginner

1 uur

Arms

Wall, Dumbbell, Bench, Chair

Monday

Beginner

59 min

Core

Dumbbell

30 Top Sun Stretches

Beginner

12 min

Back

Exercise Mat

Thursday

Beginner

1 u 10 m

Lower Body

Dumbbell, Chair, Bench

Saturday

Gemiddeld

1 u 5 m

Lower Body

Dumbbell, Kettlebell, Chair, Box or Step

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam