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Beginner Workout

Morning Essentials

Beginner   40 minuten

Doelgebieden: Lower Body

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

Yunie Valentine
 		    Toegevoegd door Yunie Valentine
Morning Essentials
Tags
Thuisgym Workouts Onderlichaam Workouts Dumbbell Workouts Bank Workouts Kettlebell Workouts Stoel Workouts

Exercises

Set 1: 1 ronde
Clockwise Neck Rolls
Clockwise Neck Rolls
20 seconden
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
20 seconden
Right Lateral Neck Stretch
Right Lateral Neck Stretch
15 seconden
Left Lateral Neck Stretch
Left Lateral Neck Stretch
15 seconden
Forward Shoulder Rolls
Forward Shoulder Rolls
15 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconden
Small Forward Arm Circles
Small Forward Arm Circles
15 seconden
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconden
Elbow To Knee Twists
Elbow To Knee Twists
30 seconden
Knees to Elbows
Knees to Elbows
30 seconden
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
20 seconden
Gate Openers
Gate Openers
30 seconden
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
45 seconden
Rest
Rest
15 seconden

Set 2: 1 ronde
Bent Over Row
Bent Over Row
30 seconden
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 minuut
Rest
Rest
10 seconden
Tricep Extensions
Tricep Extensions
40 seconden
Kneeling Right Tricep Kickbacks
Kneeling Right Tricep Kickbacks
30 seconden
Kneeling Left Tricep Kickbacks
Kneeling Left Tricep Kickbacks
30 seconden
Rest
Rest
10 seconden
Alternating Kettlebell Swings
Alternating Kettlebell Swings
1 minuut
Kettlebell Upright Rows
Kettlebell Upright Rows
30 seconden
Rest
Rest
10 seconden
Seated Dumbbell Press
Seated Dumbbell Press
30 seconden
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconden
Transition
Transition
10 seconden
Kneeling Push-Ups
Kneeling Push-Ups
30 seconden
Plank with Arm Lifts
Plank with Arm Lifts
30 seconden
Rest
Rest
10 seconden
Dumbbell Chest Press
Dumbbell Chest Press
30 seconden
Bench Dumbbell Fly
Bench Dumbbell Fly
30 seconden
Transition
Transition
15 seconden

Set 3: 1 ronde
Crunches
Crunches
30 seconden
Bicycle Crunches
Bicycle Crunches
30 seconden
Rest
Rest
10 seconden
Split Abs
Split Abs
1 minuut
Sit-Ups
Sit-Ups
30 seconden
Rest
Rest
10 seconden
90-90 Crunches
90-90 Crunches
30 seconden
Leg Lifts
Leg Lifts
30 seconden
Rest
Rest
10 seconden
Russian Twists
Russian Twists
30 seconden
Vertical Leg Crunches
Vertical Leg Crunches
30 seconden
Rest
Rest
10 seconden
Alternating Side Planks
Alternating Side Planks
40 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 seconden
Rest
Rest
10 seconden
Right Oblique V-Ups
Right Oblique V-Ups
30 seconden
Left Oblique V-Ups
Left Oblique V-Ups
30 seconden
Rest
Rest
10 seconden
Kneeling Elbow Plank
Kneeling Elbow Plank
30 seconden
Round kneeling Push-ups
30 seconden
Rest
Rest
10 seconden
Alternating Fire Hydrants
Alternating Fire Hydrants
1 minuut
Glute Combo Kickback
Glute Combo Kickback
1 minuut
Rest
Rest
15 seconden

Set 4: 1 ronde
Right Romanian Kettlebell Deadlifts
Right Romanian Kettlebell Deadlifts
30 seconden
Left Romanian Kettlebell Deadlifts
Left Romanian Kettlebell Deadlifts
30 seconden
Rest
Rest
10 seconden
Dragon Squats
Dragon Squats
30 seconden
Horse Stance with Heel Ups
Horse Stance with Heel Ups
30 seconden
Transition
Transition
15 seconden
Left Lying Clams
Left Lying Clams
40 seconden
Lying Right Leg Lifts
Lying Right Leg Lifts
40 seconden
Lying Right Inner Thigh Leg Lift
40 seconden
Rest
Rest
10 seconden
Right Lying Clams
Right Lying Clams
40 seconden
Lying Left Leg Lifts
Lying Left Leg Lifts
40 seconden
Lying Left Inner Thigh Leg Lift
40 seconden
Rest
Rest
15 seconden

Set 5: 1 ronde
Up and Down Neck Tilts
Up and Down Neck Tilts
20 seconden
Lateral Neck Stretches
Lateral Neck Stretches
20 seconden
Shoulder Stretches
Shoulder Stretches
30 seconden
Supermans
Supermans
40 seconden
Extended Child's Pose
Extended Child's Pose
30 seconden
Downward Facing Dog
Downward Facing Dog
20 seconden
Cat Cow
Cat Cow
20 seconden
Spine Twisting Pose
Spine Twisting Pose
30 seconden
Butterfly
Butterfly
20 seconden
Stretch After Thigh Work
Stretch After Thigh Work
1 minuut
Right Half Pigeon
Right Half Pigeon
30 seconden
Left Half Pigeon
Left Half Pigeon
30 seconden
Rolling Back Stretch
Rolling Back Stretch
30 seconden
Plow Pose
Plow Pose
30 seconden
Pretzel Stretches
Pretzel Stretches
1 minuut
Supine Butterfly
Supine Butterfly
20 seconden

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Aanbevolen Uitrusting

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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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