Deader

Challenge your total body today in 9 minutes! Combine your core, legs, and upper body to test your strength and maybe find out your weakness. Use this challenge to evaluate what you should focus on improving in your upcoming workouts.

Exercises

Set 1: 1 ronde

Donkey Whips

1 min 30 sec

Right Bridge Glute Circles

2 minuten

Rest

20 seconden

Set 2: 2 rondes

Alternating Side Planks

45 seconden

Leg Pull Back

30 seconden

Rest

10 seconden

Set 3: 1 ronde

Glute Combo Kickback

1 minuut

Glute Combo Kickback

1 minuut

Left Side Plank Rainbows

30 seconden

Left Side Plank Rainbows

30 seconden

Rest

15 seconden

Set 4: 1 ronde

Full Scorpion

45 seconden

Mountain Climbers

45 seconden

Elbows to Hands Plank

45 seconden

Ball Wheel

30 seconden

Rest

20 seconden

Set 5: 1 ronde

Plank with Toe Taps

1 minuut

Child's Pose

10 seconden

Plank with Shoulder Taps

1 minuut

Set 6: 1 ronde

Diamond Crunches

45 seconden

Mountain Climbers

1 minuut

Rest

15 seconden

Set 7: 1 ronde

Prisoner Squats

1 minuut

Floor Bridge

45 seconden

Pelvic Tilt Bridge

1 minuut

Rest

20 seconden

Set 8: 2 rondes

Russian Twists

50 seconden

Tricep Dips

30 seconden

Set 9: 1 ronde

Rest

15 seconden

Bent Single Leg Floor Bridges

2 minuten

Prone Cobra

25 seconden

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