Volg ons op:|follow us at:

Volg ons op:|follow us at:

Fig Facts

Gonneke's Workouts

Scan the QR code for your favourite workout and playlist and find your safe spot in the gym. I will be around to make sure to keep you motivated and to keep an eye on your technique. Do you have any questions, let me know! Enjoy your workout?

2 different playlists, the first one made by me. the second one is a slamfm mix

Enjoy your workout!


Warming up

roll your shoulders in the back 10 reps, roll your shoulders to the front 10 reps

20x reach your arms above your head, L arm and R arm

20 twist your upperbody with lifting your heels

20 easy squat

20 easy lunges

10 push ups

30 circles with both arms to the fornt

30 circles with both arms to the back

10 hip openers, make a low squat, bring your elbows in the inisde of your knees, and push your knees to the side


GLOVES ON! FIRST ROUND

20 R directes

20 L Hook

20 R Hook

20 L high kick

15x whole combination

R direct, L Hook, R Hook, L High kick

HIIT

2-4-6-8-10

2 burpees 2 push ups, 4 burpees 4 push ups etc


Have a little drink


GLOVES ON SECOND ROUND

20 x l,r,l directe

20 L Hook

10 R waistline kick

20 R directe

10 R waistline kick

15x whole combination

l,r,l directe, L Hook, R waistline kick, R directe, R waistline kick

HIIT with Dumbbells

1 rounds

20 squat press dumbbell

20 plank row alternate dumbbell

20 lunges in the front dumbbell

20 crunches with straight arm + dumbbell R

20 crunches with straight arm + dumbbell L


GLOVES ON THIRD ROUND

15X l directe, spinning back fist R, R hoge trap

15x R directe, L Liver, R double low kicks

15x 2 hooks 2 low hooks (liver, kidney)

10 low kicks, 10 waistline kicks, 10 high kicks, first L Leg then R leg


Have a little drink 


HIIT round 4

30x jumping jacks

15 triceps pushups

30x jump squats

15 push ups

30 jumping lunges


ABS:

30 crunches

30 bicycles

30 leg raises

30 bicycles

15 each side side plank hiplift


LAST BUT BUT NOT LEAST FREESTYLE

PUSH YOURSELF TO THE LIMIT

3 ROUNDS, 40 SEC ACTION, 20 SEC REST

YOU CAN DO WHATEVER YOU LIKE 


COOLING DOWN

take your time to calm your body and stretch your muscles

I hope you enjoyed this session

Well done!!!! you did it.

have a nice day

see you next time @ FIG



443 ms