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Gemiddelde Workout

Full

Gemiddeld   1 u 1 m

Doelgebieden: Legs, Back

Uitrusting: Wall

Alise Kalniņa
 		    Toegevoegd door Alise Kalniņa
Full
Tags
Lichaamsgewicht Workouts Been Workouts Muur Workouts

Exercises

Set 1: 1 ronde
Warm-Up Walk
Warm-Up Walk
1 minuut
Jog on the Spot
Jog on the Spot
3 minuten
Chin to Chest Stretch
Chin to Chest Stretch
30 seconden
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconden
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconden
Body Circles
Body Circles
1 minuut
Backward Shoulder Rolls
Backward Shoulder Rolls
1 minuut
Small Forward Arm Circles
Small Forward Arm Circles
1 minuut
Big Forward Arm Circles
Big Forward Arm Circles
1 minuut
Knee Circles
Knee Circles
1 minuut
Elbow To Knee Twists
Elbow To Knee Twists
30 seconden
Mountain Climbers
Mountain Climbers
30 seconden
Squats
Squats
30 seconden
Jumping Jacks
Jumping Jacks
30 seconden
Kneeling Push-Ups
Kneeling Push-Ups
30 seconden

Set 2: 2 rondes
Squats
Squats
20 seconden
Push-Ups
Push-Ups
10 seconden
Ice Skaters
Ice Skaters
20 seconden
Lying Left Leg Lifts
Lying Left Leg Lifts
30 seconden
Bicycle Crunches
Bicycle Crunches
20 seconden
High Glute Kickbacks
High Glute Kickbacks
20 seconden
Star Jumps
Star Jumps
20 seconden
Cat Cow
Cat Cow
40 seconden
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
20 seconden
Squat Jumps
Squat Jumps
20 seconden
Wall Sit
Wall Sit
20 seconden
Bicycle in Bridge
Bicycle in Bridge
20 seconden
Side Lunge Crunches
Side Lunge Crunches
20 seconden
Scissor Cross Crunches
Scissor Cross Crunches
20 seconden
Mountain Climbers
Mountain Climbers
20 seconden
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
45 seconden
Right Bridge Glute Circles
Right Bridge Glute Circles
30 seconden
Glute Circles
Glute Circles
30 seconden
Leg Lifts
Leg Lifts
20 seconden
Burpees
Burpees
20 seconden
Yoga Bridge
Yoga Bridge
1 minuut
Rest
Rest
1 minuut

Set 3: 1 ronde
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
1 minuut
High Knee Pulls
High Knee Pulls
1 minuut
Left Arm Cross Stretch
Left Arm Cross Stretch
1 minuut
Left IT Band Stretch
Left IT Band Stretch
1 minuut
Left Hip Flexor Stretch
Left Hip Flexor Stretch
1 minuut
Side Bends
Side Bends
1 minuut
Right Lateral Neck Stretch
Right Lateral Neck Stretch
1 minuut
Wall Calf Stretches
Wall Calf Stretches
1 minuut
Big Toe Forward Bend
Big Toe Forward Bend
1 minuut
Reverse Elbow Plank
Reverse Elbow Plank
20 seconden
Plank
Plank
20 seconden
Elbow Plank
Elbow Plank
1 minuut
Downward Facing Dog
Downward Facing Dog
15 seconden
Child's Pose with Side Reaches
Child's Pose with Side Reaches
15 seconden
Modified Cobra
Modified Cobra
15 seconden
Pigeon Leg
Pigeon Leg
1 minuut
Happy Baby
Happy Baby
1 minuut
Seated Forward Bend
Seated Forward Bend
1 minuut
Reclining Hero
Reclining Hero
1 minuut
Reclined Butterfly
Reclined Butterfly
1 minuut
Lying Spinal Twist
Lying Spinal Twist
20 seconden
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minuut
Pec Opener
Pec Opener
1 minuut
Thread the Needle Stretch
Thread the Needle Stretch
1 minuut
Double Leg Stretch
Double Leg Stretch
1 minuut
Lying Torso Twists
Lying Torso Twists
1 minuut
Legs Up Position
Legs Up Position
1 minuut
Pelvic Tilts
Pelvic Tilts
1 minuut

Set 4: 1 ronde
Corpse
Corpse
1 minuut
Basic Yogic Breath
Basic Yogic Breath
3 minuten
Easy Pose Meditation
Easy Pose Meditation
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.

Toon Meer

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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

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