🔥 #ChampChallenge

15 Minutes Workout Challenge

Work it! Today’s focus lays on your shoulders and triceps. Did you know that you can combine those muscle groups very good in a workout? This way you can get the most out of your workout!

Necessities: Bank, fitband, chair or large table and 2 bottles of water

Day 2

Shoulder & Triceps

Day 2: Shoulders en Triceps

READY? SET. GO!

Here you can see the workout for today. The workout always consists of a warming up, core and cooling down. 

WARMING UP

1. Run in place | ⏰= 30 sec | 🔁 = 1

2. Jumping Jacks | ⏰= 30 sec | 🔁 = 1

3. Squats (Fitband) | ↪️= 15x | 🔁 = 1

4. Lunges (Fitband) | ↪️= 10x | 🔁 = 1

5. Cross-over pull (Fitband) | ⏰= 2x 15 sec | 🔁 = 1

6. Horizontal shoulder abduction (Fitband) | ⏰= 30 sec | 🔁 = 1

7. Front raise (Fitband) | ⏰= 30 sec | 🔁 = 1

KERN

1. Standing Dumbbell Flys | ↪️= 10x | 🔁 = 2

2. Tricep Extensions | ↪️= 10x | 🔁 = 2

3. Shoulder taps | ⏰= 30s | 🔁 = 1

4. Shoulder press | ↪️= 10x | 🔁 = 2

5. Tricep Dips (Simpel) | ↪️= 10x | 🔁 = 2

6. Side Raised Arm Hold | ⏰= 30s | 🔁 = 1

7. Triceps kick-back | ↪️= 10x | 🔁 = 2

COOLING DOWN

1. Tricep Stretch | ⏰= 10-30 sec | 🔁 = 1

2. Cross-Body Shoulder Stretch | ⏰= 10-30 sec | 🔁 = 1

3. Chest Stretch 2 | ⏰= 10-30 sec | 🔁 = 1

4. Biceps Stretch | ⏰= 10-30 sec | 🔁 = 1

5. Child pose | ⏰= 10-30 sec | 🔁 = 1

6. De romp uitstrekken | ⏰= 10-30 sec | 🔁 = 1

7. Quad stretch | ⏰= 10-30 sec | 🔁 = 1

8. Hamstring stretch | ⏰= 10-30 sec | 🔁 = 1

Download nu de Champ App

Schrijf je in voor Challenges via de app en spaar automatisch sporttegoed. Je wordt beloond voor iedere keer dat je de uitdaging aangaat. Zo blijf je gemotiveerd. En wordt sporten niet alleen leuker, maar ook nog eens goedkoper.