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Bootcamp055

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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