BC4

🔥 #ChampChallenge

15 Minutes Workout Challenge

La-la-la legday! No one loves it but skipping? No way. Your legs have muscles you use every day and you want them to be strong. Bring it on with those squats and lunges!

Necessities: Bank, fitband, chair or long table

Day 6

Legs

Day 6: Legs

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. Donkey Kick | ↪️= 10x | 🔁 = 2

2. Single leg squat | ↪️= 10x | 🔁 = 2

3. Sumo Squat | ↪️= 20x | 🔁 = 1

4. Lunges | ↪️= 10x | 🔁 = 2

5. Calf Raises | ↪️= 10x | 🔁 = 2

6. Squat Jumps | ⏰= 30s | 🔁 = 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

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