Beginner Workout

Friday Short

Beginner Duration 36 minuten

Doelgebieden: Arms, Shoulders

Uitrusting: Wall, Dumbbells, Bench, Exercise Mat, Chair

Toegevoegd door Yunie Valentine

Tags

Thuisgym Workouts Arm Workouts Muur Workouts Dumbbell Workouts Bank Workouts Stoel Workouts

Exercises

Set 1: 1 ronde

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

Side Cross Kicks

Side Cross Kicks

30 seconden

30 seconden

Small Forward Arm Circles

Small Forward Arm Circles

30 seconden

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconden

Set 2: 1 ronde

Wall Tricep Push Ups

Wall Tricep Push Ups

40 seconden

Wall Diamond Push-Ups

Wall Diamond Push-Ups

40 seconden

15 seconden

40 seconden

Wall Push-Ups with Leg Lifts

Wall Push-Ups with Leg Lifts

40 seconden

Shoulder Stretches

Shoulder Stretches

30 seconden

30 seconden

Transition

20 seconden

Kneeling Right Tricep Kickbacks

Kneeling Right Tricep Kickbacks

40 seconden

Kneeling Left Tricep Kickbacks

Kneeling Left Tricep Kickbacks

40 seconden

15 seconden

Set 3: 1 ronde

Flying Supermans

Flying Supermans

40 seconden

Lying Supermans

Lying Supermans

40 seconden

Modified Cobra

20 seconden

Y-T-A

40 seconden

Rest

15 seconden

Set 4: 2 rondes

Alternating Bench Dumbbell Fly

Alternating Bench Dumbbell Fly

1 minuut

Dumbbell Chest Press

Dumbbell Chest Press

30 seconden

15 seconden

Bench Dumbbell Tricep Pull Overs

Bench Dumbbell Tricep Pull Overs

40 seconden

Plank with Arm Lifts

Plank with Arm Lifts

30 seconden

15 seconden

Right Tricep Push-Ups

Right Tricep Push-Ups

40 seconden

Left Tricep Push-Ups

Left Tricep Push-Ups

40 seconden

15 seconden

Set 5: 1 ronde

Dumbbell Upright Rows

Dumbbell Upright Rows

40 seconden

Chair Tricep Dips

Chair Tricep Dips

40 seconden

Rest

15 seconden

Isometric Bicep Curls

Isometric Bicep Curls

40 seconden

40 seconden

Rest

15 seconden

Dumbbells Diagonal Shoulder Raise

40 seconden

Bent Arm Lateral Shoulder Raise

40 seconden

Rest

15 seconden

Alternating Bent Over Rows

Alternating Bent Over Rows

1 minuut

Tricep Extensions

Tricep Extensions

40 seconden

Rest

15 seconden

Stand with your feet shoulder width apart, your knees slightly bent and your abs drawn in.

Alternating Bicep Curls

40 seconden

Alternating Dumbbell Curl to Press

1 minuut

Rest

15 seconden

Right Concentrated Bicep Curls

Right Concentrated Bicep Curls

40 seconden

Left Concentrated Bicep Curls

Left Concentrated Bicep Curls

40 seconden

Rest

15 seconden

Set 6: 1 ronde

30 seconden

Upward Facing Dog

Upward Facing Dog

20 seconden

Downward Facing Dog

Downward Facing Dog

20 seconden

Rhomboid Opener

Rhomboid Opener

30 seconden

Bicep Stretches

Bicep Stretches

30 seconden

Hamstring and Shoulder Stretches

Hamstring and Shoulder Stretches

20 seconden

Tricep Stretches

Tricep Stretches

30 seconden

Left Arm Cross Stretch

Left Arm Cross Stretch

25 seconden

Right Arm Cross Stretch

Right Arm Cross Stretch

25 seconden

Modified Vinyasa

Modified Vinyasa

40 seconden

Extended Child's Pose

Extended Child's Pose

25 seconden

Gerelateerde Workouts

4 minuten, Beginner

31 Min No Equip

31 Min No Equip

31 min 30 sec, Gemiddeld

6 min 45 sec, Gemiddeld

6 min 30 sec, Beginner

9 min 20 sec, Intens

21 min 40 sec, Beginner

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.

Workouts met dezelfde uitrusting

Big Arms + Shoulders

Big Arms + Shoulders

19 min 53 sec, Intens

44 min 17 sec, Gemiddeld

Balance & Strength

Balance & Strength

29 min 30 sec, Beginner

30 minuten, Gemiddeld

Full Arm Workout

Full Arm Workout

9 min 10 sec, Gemiddeld

#BeastModeCamp Aug Challenge - Upper Body

#BeastModeCamp Aug Challenge - Upper Body

16 min 32 sec, Intens

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.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness AB-511 Adjustable Weight Bench

FLYBIRD Adjustable Weight Bench

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

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

Friday

Beginner

1 uur

Arms

Wall, Dumbbell, Bench, Chair

Thursday

Beginner

1 u 10 m

Lower Body

Dumbbell, Chair, Bench

Saturday

Gemiddeld

1 u 5 m

Lower Body

Dumbbell, Kettlebell, Chair, Box or Step

Sunday

Beginner

1 uur

Back

Wall, Dumbbell, Bench

Wednesday Short

Beginner

39 min

Legs

Chair, Dumbbells, Box or Step, Exercise Mat, Bench

Full Body No Equipment Workout

Beginner

56 min

Lower Body

Wall, Chair, Box or Step

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam