1 2 min springtouw 20 Side lunge tap 20 Single leg jacknife 15 Pilates push up 20 Shoulder bridge 20 Shoulder Bridge leg lift 10 om 10 20 Double leg stretch 20 Tricep leg lift dip 10 om 10 3x HERHALING 3 2 min springtouw 20 sumo squats 40 crisscross 10 commando (5 rechts/5 links) 20 Side kick kneeling 1 minuut plank hip twist 20 jump lunges 20 Tricep leg lift 10 om 10 3x HERHALING RUSTDAG powerwalken optioneel RUSTDAG powerwalken optioneel 2 4 2 min springtouw 20 Side lunge tap 20 Single leg jacknife 15 Pilates push up 20 Shoulder bridge 20 Shoulder Bridge leg lift 10 om 10 20 Double leg stretch 20 Tricep leg lift dip 10 om 10 3x HERHALING 11 RUSTDAG powerwalken optioneel 18 4 min springtouw 30 sumo squats 50 crisscross 30 commando (15 rechts/15 links) 30 Side kick kneeling 2 minuut plank hip twist 30 jump lunges 40 Tricep leg lift 20 om 20 3x HERHALING 10 3 min springtouw 25 sumo squats 45 crisscross 20 commando (10 rechts/10 links) 25 Side kick kneeling 1,5 minuut plank hip twist 25 jump lunges 30 Tricep leg lift 15 om 15 3x HERHALING 17 RUSTDAG powerwalken optioneel 4 min springtouw 30 Side lunge tap 30 Single leg jacknife 25 Pilates push up 30 Shoulder bridge 30 Shoulder Bridge leg lift 20 om 20 30 Double leg stretch 40 Tricep leg lift dip 20 om 20 3x HERHALING RUSTDAG powerwalken optioneel RUSTDAG powerwalken optioneel 24 Trainingsschema Rachel n e g a d 0 3 25 5 min springtouw 35 Side lunge tap 35 Single leg jacknife 30 Pilates push up 35 Shoulder bridge 35 Shoulder Bridge leg lift 25 om 25 35 Double leg stretch 50 Tricep leg lift dip 25 om 25 3x HERHALING RUSTDAG powerwalken optioneel 5 RUSTDAG powerwalken optioneel 12 3 min springtouw 25 Side lunge tap 25 Single leg jacknife 20 Pilates push up 25 Shoulder bridge 25 Shoulder Bridge leg lift 15 om 15 25 Double leg stretch 30 Tricep leg lift dip 15 om 15 3x HERHALING 19 RUSTDAG powerwalken optioneel 26 6 7 2 min springtouw 20 sumo squats 40 crisscross 10 commando (5 rechts/5 links) 20 Side kick kneeling 1 minuut plank hip twist 20 jump lunges 20 Tricep leg lift 10 om 10 3x HERHALING 13 RUSTDAG powerwalken optioneel 20 4 min springtouw 30 Side lunge tap 30 Single leg jacknife 25 Pilates push up 30 Shoulder bridge 30 Shoulder Bridge leg lift 20 om 20 30 Double leg stretch 40 Tricep leg lift dip 20 om 20 3x HERHALING 27 5 min springtouw 35 sumo squats 55 crisscross 40 commando (20 rechts/20 links) 35 Side kick kneeling 2,5 minuut plank hip twist 35 jump lunges 50 Tricep leg lift 25 om 25 3x HERHALING RUSTDAG powerwalken optioneel RUSTDAG powerwalken optioneel 8 15 14 3 min springtouw 25 sumo squats 45 crisscross 20 commando (10 rechts/10 links) 25 Side kick kneeling 1,5 minuut plank hip twist 25 jump lunges 30 Tricep leg lift 15 om 15 3x HERHALING 21 RUSTDAG powerwalken optioneel 28 22 29 5 min springtouw 35 Side lunge tap 35 Single leg jacknife 30 Pilates push up 35 Shoulder bridge 35 Shoulder Bridge leg lift 25 om 25 35 Double leg stretch 50 Tricep leg lift dip 25 om 25 3x HERHALING 9 3 min springtouw 25 Side lunge tap 25 Single leg jacknife 20 Pilates push up 25 Shoulder bridge 25 Shoulder Bridge leg lift 15 om 15 25 Double leg stretch 30 Tricep leg lift dip 15 om 15 3x HERHALING RUSTDAG powerwalken optioneel 16 23 4 min springtouw 30 sumo squats 50 crisscross 30 commando (15 rechts/15 links) 30 Side kick kneeling 2 minuut plank hip twist 30 jump lunges 40 Tricep leg lift 20 om 20 3x HERHALING RUSTDAG powerwalken optioneel 30
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