Trainingsschema 2- thuis workout- fit de lente in

 

Trainingsschema thuis –
Duur: (ruim) 6 weken– 16 maart – 1 mei

Op de dagen dat je bootcamp training volgt, sla dan een dag over. In geval van blessure of pijn; oefeningen aanpassen of overslaan. Voor meer vragen, app of mail Maarten (trainen@bootcamp055.nl / 0641476320).

  Beginner Medium Hard
Week 1 Dag 1:
– 10 smalle (triceps) push up
– 20 squats (armen hoog)
– 20 toe taps L/R (plank)
– 20 jump lunges L/R

– 5 burpees

Dag 2:
– 20 sit ups
– 20 leg raises
– Side plank L/ R (2x)20 sec

– 20 mountain climbers

 

Dag 1:
– 15 smalle (triceps) push up
– 25 squats (armen hoog)
– 25 toe taps L/R (plank)
– 25 jump lunges L/R

– 10 burpees

Dag 2:
– 25 sit ups
– 25 leg raises
– Side plank L/ R (2x)25 sec

– 25 mountain climbers

 

Dag 1:
– 20 smalle (triceps) push up
– 30 squats (armen hoog)
– 30 toe taps L/R (plank)
– 30 jump lunges L/R

– 15 burpees

Dag 2:
– 30 sit ups
– 30 leg raises
– Side plank L/ R (2x)30 sec

– 30 mountain climbers

 

 

Week 2 Dag 1:
– 12 smalle (triceps) push up
– 25 squats (armen hoog)
– 25 toe taps L/R (plank)
– 25 jump lunges L/R

– 7 burpees

Dag 2:
– 22 sit ups
– 22 leg raises
– Side plank L/ R (2x)25 sec

– 25 mountain climbers

 

Dag 1:
– 20 smalle (triceps) push up
– 30 squats (armen hoog)
– 30 toe taps L/R (plank)
– 30 jump lunges L/R

– 15 burpees

Dag 2:
– 30 sit ups
– 30 leg raises
– Side plank L/ R (2x)30 sec

– 30 mountain climbers

 

Dag 1:
– 25 smalle (triceps) push up
– 35 squats (armen hoog)
– 35 toe taps L/R (plank)
– 35 jump lunges L/R

– 20 burpees

Dag 2:
– 35 sit ups
– 35 leg raises
– Side plank L/ R (2x)35 sec

– 35 mountain climbers

 

 

 

 

Week 3 Dag 1:

– 12 smalle (triceps) push up
– 25 squats (armen hoog)
– 25 toe taps L/R (plank)
– 25 jump lunges L/R

– 7 burpees

Dag 2:
– 22 sit ups
– 22 leg raises
– Side plank L/ R (2x)25 sec

– 25 mountain climbers

 

Dag 1:

– 20 smalle (triceps) push up
– 30 squats (armen hoog)
– 30 toe taps L/R (plank)
– 30 jump lunges L/R

– 15 burpees

Dag 2:
– 30 sit ups
– 30 leg raises
– Side plank L/ R (2x)30 sec

– 30 mountain climbers

 

Dag 1:
– 25 smalle (triceps) push up
– 35 squats (armen hoog)
– 35 toe taps L/R (plank)
– 35 jump lunges L/R

– 20 burpees

Dag 2:
– 35 sit ups
– 35 leg raises
– Side plank L/ R (2x)35 sec

– 35 mountain climbers

 

 

 

Week 4

Dag 1:
– 15 smalle (triceps) push up
– 25 squats (armen hoog)
– 25 toe taps L/R (plank)
– 25 jump lunges L/R

– 10 burpees

Dag 2:
– 25 sit ups
– 25 leg raises
– Side plank L/ R (2x)25 sec

– 25 mountain climbers

 

Dag 1:
– 25 smalle (triceps) push up
– 35 squats (armen hoog)
– 35 toe taps L/R (plank)
– 35 jump lunges L/R

– 20 burpees

Dag 2:
– 35 sit ups
– 35 leg raises
– Side plank L/ R (2x)35 sec

– 35 mountain climbers

Dag 1:
– 30 smalle (triceps) push up
– 40 squats (armen hoog)
– 40 toe taps L/R (plank)
– 40 jump lunges L/R

– 25 burpees

Dag 2:
– 40 sit ups
– 40 leg raises
– Side plank L/ R (2x)40 sec

– 40 mountain climbers

 

Week 5 Dag 1:
– 15 smalle (triceps) push up
– 25 squats (armen hoog)
– 25 toe taps L/R (plank)
– 25 jump lunges L/R

– 10 burpees

Dag 2:
– 25 sit ups
– 25 leg raises
– Side plank L/ R (2x)25 sec

– 25 mountain climbers

 

Dag 1:
– 25 smalle (triceps) push up
– 35 squats (armen hoog)
– 35 toe taps L/R (plank)
– 35 jump lunges L/R

– 20 burpees

Dag 2:
– 35 sit ups
– 35 leg raises
– Side plank L/ R (2x)35 sec

– 35 mountain climbers

 

Dag 1:
– 30 smalle (triceps) push up
– 40 squats (armen hoog)
– 40 toe taps L/R (plank)
– 40 jump lunges L/R

– 25 burpees

Dag 2:
– 40 sit ups
– 40 leg raises
– Side plank L/ R (2x)40 sec

– 40 mountain climbers

 

Week 6 Dag 1:

– 20 smalle (triceps) push up
– 30 squats (armen hoog)
– 30 toe taps L/R (plank)
– 30 jump lunges L/R

– 15 burpees

Dag 2:
– 30 sit ups
– 30 leg raises
– Side plank L/ R (2x)30 sec

– 30 mountain climbers

 

Dag 1:
– 30 smalle (triceps) push up
– 40 squats (armen hoog)
– 40 toe taps L/R (plank)
– 40 jump lunges L/R

– 25 burpees

Dag 2:
– 40 sit ups
– 40 leg raises
– Side plank L/ R (2x)40 sec

– 40 mountain climbers

 

 

Dag 1:
– 35 smalle (triceps) push up
– 45 squats (armen hoog)
– 45 toe taps L/R (plank)
– 45 jump lunges L/R

– 30 burpees

Dag 2:
– 45 sit ups
– 45 leg raises
– Side plank L/ R (2x)45 sec

– 50 mountain climbers