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Allenamento Intenso Gratuito

Lichaam Bootcamp

Intenso   20 minuti

Aree target: Volledig Lichaam

Attrezzatura: Geen apparatuur

Lichaam Bootcamp
Tag
Allenamenti con Peso Corporeo Allenamenti per il Corpo Intero Allenamenti senza Attrezzi
Descrizione

Deze full body bootcamp begint met een warming-up om je hart te laten pompen voordat het echte werk begint. Neem tijdens de sets de intensiteit tot het maximum om het meeste uit deze training te halen. Pak een handdoek om je zweet weg te vegen!

Exercises

Set 1: 1 round
This is a good mobility movement for loosening up your shoulder joints.
❤️ Moderato (Zona 2)
Grote Voorwaartse Arm Cirkels
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
❤️ Moderato (Zona 2)
Grote Achterwaartse Arm Cirkels
20 secondi
Then, return to the center.
Afwisselende Zijwaartse Reikbewegingen
20 secondi
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.
❤️ Moderato (Zona 2)
High Knees
20 secondi
Sumo Schuine Buikspieren
Sumo Schuine Buikspieren
20 secondi

Set 2: 2 round
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.
❤️ Vigoroso (Zona 3)
Jumping Jacks
30 secondi
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
30 secondi
Jump up explosively, straightening your legs and lifting your torso up.
❤️ Vigoroso (Zona 3)
Squat Sprongen
30 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Ellebogen naar Handen Plank
30 secondi
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
❤️ Vigoroso (Zona 3)
Springende Lunges
30 secondi
Zit Doorheen
Zit Doorheen
30 secondi
Basketbal Schoten
❤️ Vigoroso (Zona 3)
Basketbal Schoten
30 secondi
Keep your navel drawn in and your shoulders away from your ears.
❤️ Moderato (Zona 2)
Mountain Climbers
30 secondi
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
❤️ Vigoroso (Zona 3)
Springende Lunges
30 secondi
Push-Up en Rotatie
Push-Up en Rotatie
30 secondi

Set 3: 1 round
Rust
Rust
25 secondi

Set 4: 3 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
20 secondi
Leg Raises
Leg Raises
20 secondi
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Fiets Crunches
20 secondi
90-90 Crunches
90-90 Crunches
20 secondi

Set 5: 1 round
Rust
Rust
25 secondi

Set 6: 3 round
Jump your feet forward to a squat.
❤️ Massimo (Zona 5)
Burpees
45 secondi
Rust
Rust
15 secondi

Set 7: 1 round
Leun-Over Hamstring en Rug Rekken
Leun-Over Hamstring en Rug Rekken
30 secondi

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

Mostra di più

Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis