Workout challenge

5 t/m 10

Warm up jumping jacks dynamic stretching high knees Shuttle Runs

Short sprints back and forth to stimulate
min arm circles, leg swings Lift your knees high as
you jog in place. explosiveness and speed

everytime 3 sets of 30/60 sec or 10 to 20 reps

lower
excercises
body Squats
3 sets of 10-15 reps
Lunges
3 sets of 10 reps per leg
Hip bridges Wall Sits
sit against the wall at a 90 degree
3 sets of 15 reps angle for 30 sec

everytime 3 sets of 30/60 sec or 10 to 20 reps

upper body push up plank side plank Superman Lifts
Lie on your stomach with your arms and legs
excercises 3 sets of 10-20 reps 3 sets of 30-60 sec left and right 3 sets of 30-60
sec
extended. Lift your hands and feet a few inches off
the ground

optioneel everytime 3 sets of 30/60 sec or 10 to 20 reps

core excersies Russian Twists
Sit on the floor with your knees bent and feet flat
on the floor. Lean back slightly and lift your feet off
Bicycle Crunches Lie on your back with your hands behind your
head and your legs in the air. Bring your right
elbow toward your left knee as you straighten your
Leg Raises
Lie on your back with your hands under your
buttocks. Keep your legs straight and lift them up
sit-ups
do this exercise until you can no longer do it

the ground. Rotate your torso from side to side right leg until they form a 90-degree angle with the floor

optioneel everytime 3 sets of 30/60 sec or 10 to 20 reps

arms excersies Tricep Dips
use a sturdy chair and go up and down with your
pull ups push up Plank Ups
Start in a plank position on your forearms. Push
hands behind you 3 sets of 5-10reps 3 sets of 10-20 reps
yourself up one arm at a time until you're
supported on your hands, then return to the
forearm plank

optioneel everytime 3 sets of 30/60 sec or 10 to 20 reps

back excersies Superman Lifts
Lie on your stomach with your arms and legs
extended. Lift your hands and feet a few inches off
plank
3 sets of 30-60 sec
Prone Pulls Lie on your stomach with your arms extended in
front of you. Pull your elbows down and back
toward your hips while squeezing your shoulder
Inchworms
the ground blades

optioneel
schoulder/neck arm circles Shoulder Shrugs Pike Push-Ups
excercises rotate in circles with your arms
Wall Push-Ups Stand up straight with your arms at your sides.
Raise your shoulders as high as possible towards
Start in a high plank position and push your hips
up so that your body forms an inverted "V." Bend
your ears, hold for a moment and then lower them
your elbows and let your head almost touch the
again.
ground. This focuses on the shoulder areas.

5 t/m 10

cool down Light jogging or walking

dynamic stretching
in place
min arm circles, leg swings