CORE HOME WORKOUT

1. Transversus activation
Straighten each leg 10 reps

No rest

2. Superman on hands and toes
Touch knee with elbow below the stomach 10 reps each side

No rest

3. Hip bridge on one leg
Push hips up 10 reps each leg

No rest

4. Hallow rocks
15 reps

No rest

5. Mountain climbers
1 minute

No rest

6. Planking with pulling knees to elbows trough the side
10 reps each side

No rest

7. Side planking with rotation
Touch floor behind you under the hips and straight the arm up in the air 10 reps each side

2 minutes rest
Repeat every round 4 times

 

 

CROSSFIT HOME WORKOUT

AMRAP 12 minutes (as many rounds as possible in 12 minutes)
20 Split jumps
20 Hallow rocks
30 Air squats
10 Walking up the wall handstand
20 Superman rocks
10 Diamond push ups

 

 

GLUTES WORKOUT

1. Sumo squat 1×10
2. American kettlebell swing 1×10
Repeat 4 times without rest

3 minutes rest

3. Cable kickbacks left leg 1×10
4. Cable kickbacks right leg 1×10
Repeat 4 times without rest

3 minutes rest

5. Hip thrusters 1×10
6. Walking lunges with dumbells 20 steps
Repeat 4 times without rest

3 minutes rest

7. Standing cable abduction left leg 1×10
8. Standing cable abduction right leg 1×10
Repeat 4 times without rest

3 minutes rest

9. Tabata intervalls sumo squat jumps on and off the step
8×20 seconds with 10 seconds of rest between

 

 

TOTAL BODY HOME WORKOUT

Warming-up:
Jumping jacks 30 sec.
High knees 30 sec.
Repeat 4 times without rest

1. Squat jumps 30 sec.
2. Walking push ups 30 sec.
Repeat 4 times without rest

1 minute rest

3. Split jumps 30 sec.
4. V-sit 30 sec.
Repeat 4 times without rest

1 minute rest

5. Sumo squats 30 sec.
6. Back extension 30 sec.
Repeat 4 times without rest

1 minute rest

7. Kickbacks left leg 30 sec.
8. Kickbacks right leg 30 sec.
Repeat 4 times without rest

1 minute rest

9. Plank 30 sec.
10. Plank variation switching from elbows to hands and reverse 30 sec.
Repeat 4 times without rest

Cooling down
4 sun salutations

 

 

LEG WORKOUT 1

1. Squat 1×10 (65% 1RM)
2. Straight leg deadlift 1×10 (65% 1RM)
Repeat 4 times without rest

1 minute rest

3. Cable kickbacks 1×10 each leg (65% 1RM)
4. Box jumps 1×10
Repeat 4 times without rest

1 minute rest

5. Split jumps 1×16
6. Cable abduction 1×10 each leg (65% 1RM)
Repeat 4 times without rest

1 minute rest

7. Tabata squatjumps 8×20 seconds with 10 seconds of rest between

15

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