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Beginner Workout

Warm up and workout novice part 1

Beginner   16 minutes

Target Areas: Cardio, Full Body

Equipment: Wall, Chair, Exercise Mat

Mirella Naarden
 		    Added by Personal Trainer Mirella Naarden
Warm up and workout novice part 1
Tags
Bodyweight Workouts Cardio Workouts Wall Workouts Chair Workouts No Equipment Workouts
Description

Workout for people who never really did sports before and want to start slowly. Benodigdheden: flesje water, handdoek, matje en stopwatch/klok

Exercises

Set 1: 1 round
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.
Jog on the Spot
20 seconds
Blijf op 1 plek,lichtjes de voeten van de vloer en behoud een rustig tempo. We gaan het lichaam voorbereiden op de workout.
Rest
Rest
10 seconds
Let goed op je ademhaling. Inademen door je neus, uitademen door je mond
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
10 seconds
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.
Jog on the Spot
20 seconds
Rest
Rest
1 min 10 secs
Drink een slokje water en houd je stopwatch in de gaten. Let op je ademhaling! Dit was een Tabata warm up, 20 sec werken en 10 sec rust

Set 2: 2 rounds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
15 reps
Is dit de 1ste X, ga dan zitten op een stoel en weer opstaan. Inademen bij naar beneden gaan,uitademen door mond wanneer je naar boven gaat
Rest
Rest
30 seconds
Wall Sit
Wall Sit
15 seconds
Rest
Rest
30 seconds
Na de 2de set heb je 1 minuut rust

Set 3: 2 rounds
Wall Push-Ups
Wall Push-Ups
10 reps
Kijk goed naar het voorbeelden lees de beschrijving goed door
Rest
Rest
30 seconds
Kneeling Plank
Kneeling Plank
15 seconds
Kijk goed naar het voorbeeld en lees de beschrijving goed door
Rest
Rest
30 seconds

Set 4: 1 round
Modified Burpees
Modified Burpees
1 minute
Dit is de laatste oefening. Let goed op je ademhaling- in door je neus,uit door je mond- lekker nog even de hartslag omhoog

Set 5: 1 round
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
3 minutes
Ontspannen op je rug liggen ogen dicht. Let op je ademhaling. Rustig in door je neus, uit door je mond. Hartslag gaat weer naar beneden

Appears In

weight loss
Weight Loss
bodyweight
Bodyweight
cardio
Cardio
strength
Strength
warmup
Warmup
abs & core
Abs & Core
full body
Full Body

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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