Beginner Workout

Wednesday

Beginner Duration 1 u 9 m

Doelgebieden: Lower Body

Uitrusting: Chair, Dumbbell, Box or Step, Bench

Toegevoegd door Yunie Valentine

Tags

Thuisgym Workouts Onderlichaam Workouts Stoel Workouts Dumbbell Workouts Box of Step Workouts Bank Workouts

Exercises

Set 1: 1 ronde

30 seconden

Hip Flexor & Extension

Hip Flexor & Extension

1 minuut

30 seconden

Hamstring Stretches

Hamstring Stretches

30 seconden

40 seconden

30 seconden

Set 2: 2 rondes

Plie Squats with Tip Toes

Plie Squats with Tip Toes

40 seconden

Lateral Leg Lifts

Lateral Leg Lifts

1 minuut

Rest

15 seconden

Lying Right Leg Lifts

Lying Right Leg Lifts

40 seconden

Lying Right Leg Kicks

Lying Right Leg Kicks

40 seconden

Lying Right Inner Thigh Leg Lift

40 seconden

Rest

15 seconden

Lying Left Leg Lifts

Lying Left Leg Lifts

40 seconden

Lying Left Leg Kicks

Lying Left Leg Kicks

40 seconden

Lying Left Inner Thigh Leg Lift

40 seconden

Rest

15 seconden

Dumbbell Sumo Squats

Dumbbell Sumo Squats

40 seconden

Dumbbell Push Press

Dumbbell Push Press

40 seconden

Rest

15 seconden

1 minuut

Right Leg Lifts on a Bench

Right Leg Lifts on a Bench

40 seconden

Left Leg Lifts On A Bench

Left Leg Lifts On A Bench

40 seconden

Lean-Over Hamstring and Back Stretch

Lean-Over Hamstring and Back Stretch

30 seconden

Rest

20 seconden

Set 3: 2 rondes

Calf Raises

40 seconden

40 seconden

Rest

15 seconden

Front Kicks

40 seconden

High Knees

40 seconden

Reverse Lunge to Right Side Lunges

Reverse Lunge to Right Side Lunges

1 minuut

Reverse Lunge to Left Side Lunges

Reverse Lunge to Left Side Lunges

1 minuut

Rest

15 seconden

Dumbbell Lunges

Dumbbell Lunges

1 minuut

Dumbbell Right Leg Curl to Press

Dumbbell Right Leg Curl to Press

1 minuut

Dumbbell Left Leg Curl to Press

Dumbbell Left Leg Curl to Press

1 minuut

Tricep Kickbacks

Tricep Kickbacks

40 seconden

Rest

15 seconden

Double Leg Stretch

Double Leg Stretch

30 seconden

Pretzel Stretches

Pretzel Stretches

30 seconden

Rest

20 seconden

Set 4: 2 rondes

Kneeling Push-Ups

Kneeling Push-Ups

40 seconden

Kneeling Diamond Push-Ups

Kneeling Diamond Push-Ups

40 seconden

Rest

15 seconden

Right Tricep Push-Ups

Right Tricep Push-Ups

40 seconden

Left Tricep Push-Ups

Left Tricep Push-Ups

40 seconden

Rest

15 seconden

Lateral to Front Raises

Lateral to Front Raises

1 minuut

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuut

Alternating Hammer Curls

Alternating Hammer Curls

1 minuut

Rest

15 seconden

Bench Dumbbell Fly

Bench Dumbbell Fly

40 seconden

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

40 seconden

Dumbbell Bench Press

Dumbbell Bench Press

40 seconden

Rest

20 seconden

Set 5: 1 ronde

Bicep Stretches

Bicep Stretches

30 seconden

Tricep Stretches

Tricep Stretches

30 seconden

Standing Leg Stretches

Standing Leg Stretches

30 seconden

Quad Stretches

30 seconden

Half Bound Lotus

Half Bound Lotus

40 seconden

Seated Leg Stretch

Seated Leg Stretch

30 seconden

Seated Pigeon Pose

Seated Pigeon Pose

1 minuut

30 seconden

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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

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

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Ultra Fitness Gear Plyo Box

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

Friday

Beginner

1 uur

Arms

Wall, Dumbbell, Bench, Chair

Upper Body Workout

Gemiddeld

13 min

30-Day Brazilian Butt Challenge #LM

Gemiddeld

6 min

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

Sunday

Beginner

1 uur

Back

Wall, Dumbbell, Bench

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam