Intense Workout

Alpha Strength

Intens Duration 1 u 7 m

Doelgebieden: Full Body

Uitrusting: Cardio Machine, Kettlebell, Dumbbell, Stability Ball, Resistance Band, BOSU

Toegevoegd door Carina Reyes

Tags

Volledige Gym Workouts Volledige Lichaam Workouts Cardio Apparatuur Workouts Kettlebell Workouts Dumbbell Workouts Oefenbal Workouts Weerstandsband Workouts Bosu Bal Workouts

Beschrijving

Total body strength with warmup, upper and lower body, abs. Ideal to do in the gym designed by stations

Exercises

Set 1: 1 ronde

15 minuten

Treadmill Running

Treadmill Running

5 minuten

Shoulder Stretches

Shoulder Stretches

1 minuut

15 seconden

Set 2: 1 ronde

Kettlebell Upright Rows

Kettlebell Upright Rows

1 minuut

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuut

Kettlebell Curl to Press

Kettlebell Curl to Press

1 minuut

Kettlebell Goblet Squats

Kettlebell Goblet Squats

1 minuut

Kettlebell Strict Press

Kettlebell Strict Press

1 minuut

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

48 seconden

1 minuut

15 seconden

Set 3: 1 ronde

12 herhalingen

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 herhalingen

Tricep Kickbacks

Gewichten: Gemiddeld

Tricep Kickbacks

12 herhalingen

Tricep Push-Ups

Tricep Push-Ups

1 minuut

Lunge to Shoulder Press

Lunge to Shoulder Press

1 minuut

Alternating Bicep Curls

Alternating Bicep Curls

1 minuut

15 seconden

Set 4: 1 ronde

Kettlebell Upright Rows

Kettlebell Upright Rows

1 minuut

Kettlebell Curl to Press

Kettlebell Curl to Press

1 minuut

Alternating Kettlebell Swings

Alternating Kettlebell Swings

1 minuut

Kettlebell Strict Press

Kettlebell Strict Press

Herhalingen tot falen

Kettlebell Goblet Squats

Kettlebell Goblet Squats

1 minuut

Dumbbell Side Lunge and Touch

Dumbbell Side Lunge and Touch

12 herhalingen

1 minuut

1 minuut

Set 5: 1 ronde

12 herhalingen

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

12 herhalingen

Tricep Kickbacks

Gewichten: Gemiddeld

Tricep Kickbacks

12 herhalingen

Tricep Push-Ups

Tricep Push-Ups

20 herhalingen

Lunge to Shoulder Press

Lunge to Shoulder Press

1 minuut

Isometric Bicep Curls

Isometric Bicep Curls

1 minuut

10 seconden

Set 6: 1 ronde

1 minuut

1 minuut

Alternating Side Planks

Alternating Side Planks

1 minuut

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minuut

Side to Side Elbow Plank on Ball

Side to Side Elbow Plank on Ball

Herhalingen tot falen

Torso Twist with Band

1 minuut

Weighted Russian Twists on BOSU

Weighted Russian Twists on BOSU

Herhalingen tot falen

1 minuut

Set 7: 1 ronde

1 minuut

1 minuut

Alternating Side Planks

Alternating Side Planks

1 minuut

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

1 minuut

Side to Side Elbow Plank on Ball

Side to Side Elbow Plank on Ball

Herhalingen tot falen

Weighted Russian Twists on BOSU

Weighted Russian Twists on BOSU

1 minuut

15 seconden

Set 8: 1 ronde

1 minuut

Standing Forward Bend

Standing Forward Bend

2 seconden

30 seconden

Right Hip Flexor Stretch

Right Hip Flexor Stretch

30 seconden

Left Hip Flexor Stretch

Left Hip Flexor Stretch

30 seconden

Right Half Pigeon

Right Half Pigeon

1 minuut

Left Half Pigeon

Left Half Pigeon

1 minuut

1 minuut

1 minuut

1 minuut

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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.

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.

NordicTrack Foldable Treadmill

SereneLife Folding Treadmill

Power Systems Kettlebells

Amazon Basics Vinyl Kettlebell

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

THERABAND Exercise Ball

Rep Fitness Resistance Bands

Power Systems Versa Loop Resistance Bands

Pull Up Assistance Bands for Working Out

Bosu Home Gym Equipment

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

Full Body Workout For Explosive Takedowns Combatsportsclips.com

Intens

28 min

Legs

Jump Rope, Dumbbells

Core Ball Basics

Gemiddeld

22 min

Core

Stability Ball, Dumbbells, Wall

Perform Better Challenge

Gemiddeld

30 min

Lower Body

Stability Ball, Dumbbells, Bench, BOSU, Kettlebells, Foam Roller, Exercise Mat

Extended Strength

Intens

26 min

Full Body

Dumbbells, Box / Step, Exercise Mat

Post-Workout Unwind

Beginner

10 min

Yoga

Exercise Mat

Alpha Circuit

Intens

41 min

Lower Body

Elliptical, Pull Up Bar, Kettlebells, Barbell, Jump Rope, Medicine Ball, Exercise Mat

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam