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? #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: Couch, Fitband, chair or long table and 2 bottles of water

Day 7

Shoulder & Triceps

Day 7: Shoulders & 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. Pike hold | ⏰= 30s | ? = 1

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

3. Standing Dumbbell Flys | ↪️= 10x | ? = 2

4. Shoulder press | ↪️= 10x | ? = 2

5. Triceps kick-back | ↪️= 10x | ? = 2

6. Front Raised Arm Hold | ⏰= 30s | ? = 1

7. Tricep Dips (Simpel) | ↪️= 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

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