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Moderate Workout

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Moderate   19 minutes

Target Areas: Rug, Schouders

Equipment: Stabiliteitsbal, Oefenmat, Halters

Mieke Garnaat
 		    Added By Mieke Garnaat
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Tags
Full Gym Workouts Back Workouts Exercise Ball Workouts Barbell Workouts

Exercises

Set 1: 3 rounds
Bal Rugextensies
Bal Rugextensies
45 seconds
Rust
Rust
15 seconds
Flexie Rugrijen
Flexie Rugrijen
10 reps
Rust
Rust
15 seconds

Set 2: 3 rounds
Dumbbell rugrij
Dumbbell rugrij
45 seconds
Rust
Rust
15 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
45 seconds
Rust
Rust
15 seconds

Set 3: 3 rounds
Bal Omgekeerde Extensies
Bal Omgekeerde Extensies
10 reps
Rust
Rust
20 seconds
Bal Torso Rotaties
Bal Torso Rotaties
45 seconds
Rust
Rust
20 seconds

Set 4: 1 round
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minute

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Hard Core Express
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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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