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? #ChampChallenge

15 Minutes Workout Challenge

Not that much time but you really want a full body workout? During this 10 day challenge you only need to take 15 minutes out of your (work)day to do a work out. Ready to let those muscles burn? 3, 2, 1. GO!

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

Day 8

Core

Day 8: Core

READY, STEADY, GO!

Here you can see all the exercises for today. The training 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. Russian Twists | ↪️= 15x | ? = 2

2. Plank | ⏰= 30s | ? = 1

3. Scissors| ↪️= 10x | ? = 2

4. Side Plank | ⏰= 30s | ? = 1

5. Pulse ups | ↪️= 15x | ? = 2

6. Side Leg Raises | ⏰= 30s | ? = 1

7. Back extensions | ↪️= 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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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.

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