Buikspier challenge
De komende tijd doe je bijna dagelijks de volgende 3 oefeningen: lying leg raise, side planks en mountain climbers. Zie de blog voor de uitleg van deze oefeningen.
De combinatie van deze oefeningen maakt het een pittig uitdaging en zal er voor zorgen dat je sterkere buikspieren krijgt!
Pak tussen de oefeningen zo min mogelijk rust.
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Dag 1 10 leg raises 20 sec side plank 30 sec mountain climbers |
Dag 2 12 leg raises 25 sec side plank 30 sec mountain climbers |
Dag 3 12 leg raises 30 sec side plank 35 sec mountain climbers |
Dag 4 12 leg raises 30 sec side plank 35 sec mountain climbers |
5 Rust |
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Dag 6 14 leg raises 35 sec side plank 40 sec mountain climbers |
Dag 7 14 leg raises 40 sec side plank 50 sec mountain climbers |
Dag 8 16 leg raises 40 sec side plank 60 sec mountain climbers |
Dag 9 16 leg raises 50 sec side plank 60 sec mountain climbers |
10 Rust |
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Dag 11 12 leg raises 30 sec side plank 60 sec mountain climbers |
Dag 12 20 leg raises 30 sec side plank 70 sec mountain climbers |
Dag 13 20 leg raises 50 sec side plank 60 sec mountain climbers |
Dag 14 20 leg raises 50 sec side plank 80 sec mountain climbers |
15 Rust |
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Dag 16 15 leg raises 40 sec side plank 80 sec mountain climbers |
Dag 17 25 leg raises 50 sec side plank 80 sec mountain climbers |
Dag 18 25 leg raises 60 sec side plank 90 sec mountain climbers |
Dag 19 30 leg raises 60 sec side plank 90 sec mountain climbers |
20 Rust |
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Dag 21 20 leg raises 50 sec side plank 90 sec mountain climbers |
Dag 22 25 leg raises 60 sec side plank 100 sec mountain climbers |
Dag 23 30 leg raises 70 sec side plank 100 sec mountain climbers |
Dag 24 30 leg raises 80 sec side plank 100 sec mountain climbers |
25 Rust |
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Dag 26 10 leg raises 40 sec side plank 60 sec mountain climbers |
Dag 27 20 leg raises 50 sec side plank 90 sec mountain climbers |
Dag 28 30 leg raises 60 sec side plank 90 sec mountain climbers |
Dag 29 rust |
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Dag 30 40 leg raises 90 sec side plank 120 sec mountain climbers |
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