Bodyweight Workout

This is a bodyweight workout that is designed to activate your core muscles and put you into movements that get your heart pumping.

Exercises

Set 1: 1 ronde

Good Morning Sunshines

40 seconden

Chest Openers

40 seconden

Big Forward Arm Circles

30 seconden

Big Reverse Arm Circles

30 seconden

Arm Pumps

40 seconden

Alternating Side Reaches

40 seconden

Torso Twists

30 seconden

High Knees

45 seconden

Butt Kickers

40 seconden

Rest

15 seconden

Side Cross Kicks

30 seconden

Side Bends

40 seconden

Elbow To Knee Twists

30 seconden

Wacky Jacks

30 seconden

Side Lunges

1 minuut

Squats with Dumbbell Raise

1 minuut

Rest

20 seconden

Set 2: 1 ronde

Glute Kickbacks

30 seconden

Bird Dog

40 seconden

Cat Cow

30 seconden

Plank with Toe Taps

30 seconden

Transition

10 seconden

Floor Bridge

30 seconden

Transition

5 seconden

Full Plank with Leg Lifts

30 seconden

Transition

5 seconden

Cat Cow

30 seconden

Transition

10 seconden

Kneeling Right Side Plank

30 seconden

Right Lying Clams

30 seconden

Transition

10 seconden

Kneeling Left Side Plank

30 seconden

Left Lying Clams

30 seconden

Set 3: 1 ronde

Wall Push-Ups

40 seconden

Transition

10 seconden

Lying Right Leg Lifts

30 seconden

Transition

10 seconden

Lying Left Leg Lifts

30 seconden

Transition

10 seconden

Floor Bridge

30 seconden

Lying Torso Twists

30 seconden

Lying Hamstring Stretches

1 minuut

Rest

15 seconden

Set 4: 1 ronde

Child's Pose

30 seconden

Pretzel Stretches

1 minuut

Lying Spinal Twist

1 minuut

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