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Beginner Workout

Warm It Up

Beginner   14 minuten

Doelgebieden: Lower Body

Uitrusting: Box / Step, Chair, Exercise Mat

Emma Medina
 		    Toegevoegd door Emma Medina
Warm It Up
Tags
Thuisgym Workouts Onderlichaam Workouts Box of Step Workouts Stoel Workouts
Beschrijving

Get your muscles moving and your blood pumping with this quick total body warm up routine. Let's get sweating!

Exercises

Set 1: 1 ronde
Good Morning Sunshines
Good Morning Sunshines
40 seconden
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
30 seconden
Repeat and flow through the movement.
Big Forward Arm Circles
30 seconden
Stand with your feet hip-width apart and with your arms raised at your sides.
Big Reverse Arm Circles
30 seconden
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
40 seconden
Elbow To Knee Twists
Elbow To Knee Twists
40 seconden
Step-Ups
Step-Ups
1 minuut
Torso Twists
Torso Twists
30 seconden
Cross Knees to Elbows
Cross Knees to Elbows
40 seconden
Hamstring Kickbacks
Hamstring Kickbacks
1 minuut
Transition
Transition
5 seconden

Set 2: 1 ronde
Bird Dog
Bird Dog
45 seconden
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconden
Right Lying Clams
Right Lying Clams
30 seconden
Left Lying Clams
Left Lying Clams
30 seconden
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconden
90-90 Crunch Taps
90-90 Crunch Taps
50 seconden
Transition
Transition
10 seconden

Set 3: 1 ronde
Stretch your arms overhead with palms on the ground.
Child's Pose
30 seconden
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuut
Pretzel Stretches
Pretzel Stretches
1 minuut
Lying Spinal Twist
Lying Spinal Twist
1 minuut

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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.

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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