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Gemiddelde Workout

Body Works

Gemiddeld   47 minuten

Doelgebieden: Lower Body

Uitrusting: No Equipment

James Cummings
 		    Toegevoegd door James Cummings
Body Works
Tags
Lichaamsgewicht Workouts Onderlichaam Workouts Nul Apparatuur Workouts

Exercises

Set 1: 1 ronde
Cross Jacks
Cross Jacks
1 minuut
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
1 minuut
Over Over Unders
Over Over Unders
1 minuut
The Heisman
The Heisman
1 minuut
Rest
Rest
15 seconden
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
45 seconden
Rest
Rest
15 seconden
Rotating Lunges
Rotating Lunges
1 minuut
Basketball Shots
Basketball Shots
1 minuut
Jumping Jacks
Jumping Jacks
1 minuut
Rest
Rest
15 seconden
Plank with Toe Taps
Plank with Toe Taps
45 seconden
Rest
Rest
15 seconden
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuut
Knees to Elbows
Knees to Elbows
1 minuut
Rest
Rest
15 seconden
Walking Lunges
Walking Lunges
1 minuut
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
2 minuten

Set 2: 1 ronde
Cross Jacks
Cross Jacks
1 minuut
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
1 minuut
Over Over Unders
Over Over Unders
1 minuut
The Heisman
The Heisman
1 minuut
Rest
Rest
15 seconden
Tricep Push-Ups
Tricep Push-Ups
45 seconden
Rest
Rest
15 seconden
Reverse Lunges
Reverse Lunges
1 minuut
Basketball Shots
Basketball Shots
1 minuut
Jumping Jacks
Jumping Jacks
1 minuut
Rest
Rest
15 seconden
Plank
Plank
45 seconden
Rest
Rest
15 seconden
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuut
Knees to Elbows
Knees to Elbows
1 minuut
Rest
Rest
15 seconden
Walking Lunges
Walking Lunges
1 minuut
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
2 minuten

Set 3: 1 ronde
Cross Jacks
Cross Jacks
45 seconden
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
1 minuut
Over Over Unders
Over Over Unders
1 minuut
The Heisman
The Heisman
1 minuut
Rest
Rest
15 seconden
Plank with Toe Taps
Plank with Toe Taps
45 seconden
Rest
Rest
15 seconden
Rotating Lunges
Rotating Lunges
1 minuut
Basketball Shots
Basketball Shots
1 minuut
Jumping Jacks
Jumping Jacks
1 minuut
Rest
Rest
15 seconden
Plank
Plank
45 seconden
Rest
Rest
15 seconden
Bend your knees as needed, but work towards keeping your legs straight. Feel the stretch on the back of your legs.
Rotating Toe Touches
1 minuut
Knees to Elbows
Knees to Elbows
1 minuut
Rest
Rest
15 seconden
Walking Lunges
Walking Lunges
1 minuut
Track your knees over your toes, don't let them come in too far or out too wide. It's okay to tilt forward, but try to lower yourself down by bending at the knees, not your waist.
Squats
1 minuut
Rest
Rest
2 minuten

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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.

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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis