1 Stunde

Gemiddeld Duration 58 minuten

Doelgebieden: Full Body

Uitrusting: Dumbbell, Chair

Toegevoegd door Melanie Mathesius

Exercises

Set 1: 1 ronde

High Knees

30 seconden

Alternating Side Reaches

30 seconden

Body Circles

30 seconden

Elbow To Knee Twists

30 seconden

Front Back Hops in Place

30 seconden

Rest

20 seconden

Set 2: 2 rondes

30 seconden

10 seconden

30 seconden

10 seconden

40 seconden

10 seconden

30 seconden

20 seconden

Set 3: 1 ronde

Alternating Fire Hydrants

1 min 20 sec

10 seconden

45 seconden

10 seconden

1 minuut

10 seconden

45 seconden

20 seconden

Set 4: 2 rondes

1 minuut

10 seconden

45 seconden

10 seconden

Full Plank with Leg Lifts

45 seconden

Transition

10 seconden

Set 5: 2 rondes

30 seconden

10 seconden

45 seconden

10 seconden

30 seconden

10 seconden

Right Side Plank Dips

30 seconden

10 seconden

30 seconden

10 seconden

30 seconden

20 seconden

Set 6: 1 ronde

Jumping Jacks

45 seconden

Transition

10 seconden

Dumbbell Bent Over Rows

1 minuut

10 seconden

1 minuut

10 seconden

1 minuut

10 seconden

Dumbbell Front Raises

1 minuut

Transition

10 seconden

Dumbbell Rear Lateral Raises

1 minuut

10 seconden

1 minuut

10 seconden

1 minuut

10 seconden

1 minuut

30 seconden

Set 7: 1 ronde

45 seconden

10 seconden

30 seconden

10 seconden

45 seconden

10 seconden

30 seconden

10 seconden

Plank with Shoulder Taps

30 seconden

Transition

10 seconden

Squat Pulses

30 seconden

Rest

20 seconden

Set 8: 1 ronde

45 seconden

10 seconden

30 seconden

10 seconden

30 seconden

10 seconden

30 seconden

10 seconden

Kneeling Diamond Push-Ups

30 seconden

Transition

10 seconden

Lateral Leg Lifts

1 min 20 sec

Rest

30 seconden

Set 9: 1 ronde

Jog on the Spot

45 seconden

Transition

10 seconden

Plie Squats with Tip Toes

30 seconden

10 seconden

1 min 20 sec

10 seconden

40 seconden

10 seconden

1 minuut

10 seconden

30 seconden

20 seconden

Set 10: 1 ronde

Hamstring Stretches

30 seconden

Shoulder Stretches

40 seconden

Elbows-Out Chest Stretches

30 seconden

Standing Leg Stretches

30 seconden

Tricep Stretches

30 seconden

Quad Stretches

30 seconden

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Topkeuze voor deze Workout

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Training loggen

Aanbevolen Uitrusting

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