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무료 초보자 운동

Beginner Lichaam Boost

초보자   18 분들

대상 영역: Volledig Lichaam

장비: Oefenmat

Beginner Lichaam Boost
태그들
체중 운동 전신 운동
설명

Laten we aan de slag gaan met deze geweldige full body workout! Je hebt geen apparatuur nodig voor deze, maar er zijn een paar vloeroefeningen in de mix, dus voel je vrij om een mat of handdoek te pakken om je knieën te beschermen.

Exercises

세트 1: 1 라운드
T's
T's
40 초들
Then, return to the center.
❤️ 가벼움 (구역 1)
Afwisselende Zijwaartse Reikbewegingen
40 초들
Rust
Rust
15 초들
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
❤️ 보통 (구역 2)
Squats
40 초들
Hoge Knie Trekt
❤️ 가벼움 (구역 1)
Hoge Knie Trekt
40 초들
Rust
Rust
15 초들
Arm Pompen
❤️ 보통 (구역 2)
Arm Pompen
40 초들
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Gevangene Squats
40 초들
Zijwaartse Buigingen
❤️ 보통 (구역 2)
Zijwaartse Buigingen
40 초들
Rust
Rust
30 초들

세트 2: 1 라운드
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ 가벼움 (구역 1)
Joggen op de Plaats
30 초들
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ 가벼움 (구역 1)
Jumping Jacks
30 초들
Rust
Rust
30 초들

세트 3: 1 라운드
Return and repeat.
Tricep Dips
20 초들
Rust
Rust
20 초들
Knielende Push-Ups
Knielende Push-Ups
40 초들
Glute Cirkels
Glute Cirkels
40 초들
Rust
Rust
20 초들
Elleboog Plank met Beenheffen
Elleboog Plank met Beenheffen
40 초들
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 초들
Rust
Rust
20 초들

세트 4: 1 라운드
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ 보통 (구역 2)
Joggen op de Plaats
30 초들
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ 보통 (구역 2)
Jumping Jacks
30 초들
Rust
Rust
30 초들

세트 5: 1 라운드
Return and repeat.
Tricep Dips
20 초들
Rust
Rust
20 초들
Knielende Push-Ups
Knielende Push-Ups
40 초들
Glute Cirkels
Glute Cirkels
40 초들
Rust
Rust
20 초들
Elleboog Plank met Beenheffen
Elleboog Plank met Beenheffen
30 초들
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 초들
Rust
Rust
20 초들

세트 6: 1 라운드
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ 보통 (구역 2)
Joggen op de Plaats
30 초들
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
❤️ 가벼움 (구역 1)
Jumping Jacks
25 초들
Lappenpop Houding
Lappenpop Houding
20 초들

관련 운동

Beginner Totale Lichaam Versterker
Beginner Totale Lichaam Versterker
20 분들, 초보자
Totale Lichaam Mix
Totale Lichaam Mix
31 분 49 초, 강도 높음
Lichaam Bootcamp
Lichaam Bootcamp
20 분들, 강도 높음
Grote Lichaam Mix
Grote Lichaam Mix
25 분 23 초, 보통
Lichaam Afslanken
Lichaam Afslanken
16 분 50 초, 초보자
Lage Impact Uitdaging
Lage Impact Uitdaging
21 분 15 초, 초보자
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추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

더 보기

운동 카테고리들

특집

특집

weight loss

체중 감량

abs & core

복부 & 코어

bodyweight

체중

youtube

유튜브

community created

커뮤니티 제작

weightlifting

웨이트리프팅

interval timers

HIIT

cardio

유산소 운동

toning

토닝

full body

전신

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