Trainingschema 2 voor thuis – 6 weken – Bootcamp055
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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 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 burpeesDag 2: – 45 sit ups – 45 leg raises – Side plank L/ R (2x)45 sec- 50 mountain climbers |
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