{"id":1550,"date":"2017-09-12T13:11:41","date_gmt":"2017-09-12T12:11:41","guid":{"rendered":"http:\/\/www.overendoor.nl\/?p=1550"},"modified":"2026-01-28T14:00:02","modified_gmt":"2026-01-28T14:00:02","slug":"body-weight-exercises-programma","status":"publish","type":"post","link":"https:\/\/janroelsmedes.nl\/index.php\/2017\/09\/12\/body-weight-exercises-programma\/","title":{"rendered":"Body weight exercise programma"},"content":{"rendered":"\n<p>Er zijn massa&#8217;s <em>body weight exercises<\/em>. Ik beperk me tot de volgende reeks op basis van de oefeningenkaarten met <i>body weight exercises <\/i>van Neila Rey die ik op internet vond ( <a href=\"http:\/\/darebee.com\/muscle-map.html\" target=\"_blank\" rel=\"noopener noreferrer\">hier is de link<\/a> ). Ik werk de lijst af in series van 3 x 30 seconden per oefening met steeds 20 seconden rust ( niet elke oefening leent zich daarvoor, handstand bijvoorbeeld niet ).<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit ups<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Close grip push ups<\/li>\n\n\n\n<li>Normal grip push ups<\/li>\n\n\n\n<li>Side plank knee to arm<\/li>\n\n\n\n<li>Reverse crunches + Toe touch<\/li>\n\n\n\n<li>Side lunges<\/li>\n\n\n\n<li>Donkey kicks \/ Leg raise long \/ Leg raise high<\/li>\n\n\n\n<li>Sitting dips (tricep dips)<\/li>\n\n\n\n<li>Elbow lifts<\/li>\n\n\n\n<li>Plank rotations<\/li>\n\n\n\n<li>Lunge step ups<\/li>\n\n\n\n<li>Roll up (Pilates)<\/li>\n\n\n\n<li>Karate kick turn slow<\/li>\n\n\n\n<li>Bridge (hip raise) + Bridge leg extension<\/li>\n\n\n\n<li>Arm lift<\/li>\n\n\n\n<li>Superman \/ Flutter kicks chest<\/li>\n\n\n\n<li>Spider push up<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Side plank > Side plank leg raise<\/li>\n\n\n\n<li>Roll up (Pilates)<\/li>\n\n\n\n<li>Standing dog to Cobra<\/li>\n\n\n\n<li>Flutter kicks lying<\/li>\n\n\n\n<li>Mountain climber 3*60<\/li>\n\n\n\n<li>Normal grip push ups 6*6<\/li>\n\n\n\n<li>Get ups<\/li>\n\n\n\n<li>Star plank<\/li>\n\n\n\n<li>Shoulder press<\/li>\n\n\n\n<li>Side lunge<\/li>\n\n\n\n<li>Side plank knee to arm<\/li>\n\n\n\n<li>Leg raise<\/li>\n\n\n\n<li>Wall squat<\/li>\n\n\n\n<li>Fly steps<\/li>\n\n\n\n<li>One arm \/ leg plank<\/li>\n\n\n\n<li>Shoulder taps<\/li>\n\n\n\n<li>Elbow plank<\/li>\n\n\n\n<li>Lunge step ups<\/li>\n\n\n\n<li>Side leg raise<\/li>\n\n\n\n<li>Wide push up<\/li>\n\n\n\n<li>Backward\u00a0 hand plank<\/li>\n\n\n\n<li>Arch<\/li>\n\n\n\n<li>Spider push up<\/li>\n\n\n\n<li>Karate kick turn slow<\/li>\n\n\n\n<li>Side plank > Side plank leg raise<\/li>\n\n\n\n<li>Roll up (Pilates)<\/li>\n\n\n\n<li>Standing dog to Cobra<\/li>\n\n\n\n<li>One leg squat<\/li>\n\n\n\n<li>Handstand<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Er zijn massa&#8217;s body weight exercises. Ik beperk me tot de volgende reeks op basis van de oefeningenkaarten met body weight exercises van Neila Rey die ik op internet vond ( hier is de link ). Ik werk de lijst af in series van 3 x 30 seconden per oefening met steeds 20 seconden rust [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-1550","post","type-post","status-publish","format-standard","hentry","category-sporten"],"_links":{"self":[{"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/posts\/1550","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/comments?post=1550"}],"version-history":[{"count":1,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/posts\/1550\/revisions"}],"predecessor-version":[{"id":3005,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/posts\/1550\/revisions\/3005"}],"wp:attachment":[{"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/media?parent=1550"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/categories?post=1550"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/janroelsmedes.nl\/index.php\/wp-json\/wp\/v2\/tags?post=1550"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}