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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
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a
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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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