En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer.<\/p>\r\n\r\n\r\n\r\n
Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s.<\/p>\r\n
<\/p>\r\n\r\n\r\n\r\n
<\/p>\r\n
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<\/p>\r\n
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![Heupbrug – kikkervariant<\/a><\/li>\r\nKikkersprong<\/a><\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nUitvalspas met 3x puls en 1x laag omspringen<\/li>\r\nRupsplank<\/a><\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nHurkzit met zijschop<\/a><\/li>\r\nPlankjackburpee met stersprong voor<\/a><\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZijwaartse plank met dip<\/a><\/li>\r\n10x knieheffen, 4 jumping jack<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nHond naar plank<\/a> en plankjack<\/li>\r\nGrote zijwaartse sprong met knix<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZeeschildpad<\/li>\r\nTaptap<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n <\/p>\r\n","protected":false},"excerpt":{"rendered":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, … Verder lezen HIIT maandag 20 december 2021<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, 2x staand knie schuinover naar elleboog Heupbrug – kikkervariant Kikkersprong Uitvalspas met 3x puls en 1x laag omspringen Rupsplank Hurkzit met zijschop Plankjackburpee met stersprong voor Zijwaartse plank met dip 10x knieheffen, 4 jumping jack Hond naar plank en plankjack…<\/p>\n","category_list_v2":"Bootcamp<\/a>, HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=619"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":623,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions\/623"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/787300.smushcdn.com\/1494239\/wp-content\/uploads\/2015\/08\/frog-bridge-e1439401116749.jpg?lossy=0&strip=1&webp=1\"){kind=link}
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![Hurkzit met zijschop<\/a><\/li>\r\nPlankjackburpee met stersprong voor<\/a><\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZijwaartse plank met dip<\/a><\/li>\r\n10x knieheffen, 4 jumping jack<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nHond naar plank<\/a> en plankjack<\/li>\r\nGrote zijwaartse sprong met knix<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZeeschildpad<\/li>\r\nTaptap<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n <\/p>\r\n","protected":false},"excerpt":{"rendered":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, … Verder lezen HIIT maandag 20 december 2021<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, 2x staand knie schuinover naar elleboog Heupbrug – kikkervariant Kikkersprong Uitvalspas met 3x puls en 1x laag omspringen Rupsplank Hurkzit met zijschop Plankjackburpee met stersprong voor Zijwaartse plank met dip 10x knieheffen, 4 jumping jack Hond naar plank en plankjack…<\/p>\n","category_list_v2":"Bootcamp<\/a>, HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=619"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":623,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions\/623"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/qy4w_fGc_MI-mw62_UQ9SCENhX4\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2014\/10\/10\/697\/n\/1922729\/1136e301a0388266_squat-with-side-kick\/i\/Squat-Side-Kick.jpg\"){kind=link}
![Plankjackburpee met stersprong voor<\/a><\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZijwaartse plank met dip<\/a><\/li>\r\n10x knieheffen, 4 jumping jack<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nHond naar plank<\/a> en plankjack<\/li>\r\nGrote zijwaartse sprong met knix<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZeeschildpad<\/li>\r\nTaptap<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n <\/p>\r\n","protected":false},"excerpt":{"rendered":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, … Verder lezen HIIT maandag 20 december 2021<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, 2x staand knie schuinover naar elleboog Heupbrug – kikkervariant Kikkersprong Uitvalspas met 3x puls en 1x laag omspringen Rupsplank Hurkzit met zijschop Plankjackburpee met stersprong voor Zijwaartse plank met dip 10x knieheffen, 4 jumping jack Hond naar plank en plankjack…<\/p>\n","category_list_v2":"Bootcamp<\/a>, HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=619"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":623,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions\/623"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/787300.smushcdn.com\/1494239\/wp-content\/uploads\/2013\/12\/jack-burpee-e1440784978723.jpg?lossy=0&strip=1&webp=1\"){kind=link}
![Zijwaartse plank met dip<\/a><\/li>\r\n10x knieheffen, 4 jumping jack<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nHond naar plank<\/a> en plankjack<\/li>\r\nGrote zijwaartse sprong met knix<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZeeschildpad<\/li>\r\nTaptap<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n <\/p>\r\n","protected":false},"excerpt":{"rendered":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, … Verder lezen HIIT maandag 20 december 2021<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, 2x staand knie schuinover naar elleboog Heupbrug – kikkervariant Kikkersprong Uitvalspas met 3x puls en 1x laag omspringen Rupsplank Hurkzit met zijschop Plankjackburpee met stersprong voor Zijwaartse plank met dip 10x knieheffen, 4 jumping jack Hond naar plank en plankjack…<\/p>\n","category_list_v2":"Bootcamp<\/a>, HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=619"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":623,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions\/623"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/media1.popsugar-assets.com\/files\/thumbor\/969YIRn7MiuPLR9FfwLJJt5j24c\/fit-in\/2048xorig\/filters:format_auto-!!-:strip_icc-!!-\/2018\/08\/27\/566\/n\/1922729\/tmp_RpBX31_bc94980e3ce9d008_Side-Plank-Hip-Dips-Right-Side.jpg\"){kind=link}
![Hond naar plank<\/a> en plankjack<\/li>\r\nGrote zijwaartse sprong met knix<\/li>\r\n<\/ul>\r\n <\/p>\r\n\r\nZeeschildpad<\/li>\r\nTaptap<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n <\/p>\r\n","protected":false},"excerpt":{"rendered":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, … Verder lezen HIIT maandag 20 december 2021<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[7,1],"tags":[],"class_list":["post-619","post","type-post","status-publish","format-standard","hentry","category-bootcamp","category-hiit"],"featured_image_urls_v2":{"full":"","thumbnail":"","medium":"","medium_large":"","large":"","1536x1536":"","2048x2048":"","post-thumbnail":""},"post_excerpt_stackable_v2":"En, hup, terug naar de tweetallen (exclusief trainer) en 1,5 m afstand. Maar we gaan rustig door met opnames van de tabatatimer. Het programma is 7 series van 8 x 20s aan – 10s uit. Je wisselt de 2 oefeningen af. Rust tussen sets is 30s. Beest naar achter, rechte sprinkhaan 2x zijwaartse pas, 2x staand knie schuinover naar elleboog Heupbrug – kikkervariant Kikkersprong Uitvalspas met 3x puls en 1x laag omspringen Rupsplank Hurkzit met zijschop Plankjackburpee met stersprong voor Zijwaartse plank met dip 10x knieheffen, 4 jumping jack Hond naar plank en plankjack…<\/p>\n","category_list_v2":"Bootcamp<\/a>, HIIT<\/a>","author_info_v2":{"name":"welgemoed","url":"http:\/\/blog.welgemoed.nl\/?author=1"},"comments_num_v2":"0 reacties","jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=619"}],"version-history":[{"count":4,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions"}],"predecessor-version":[{"id":623,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=\/wp\/v2\/posts\/619\/revisions\/623"}],"wp:attachment":[{"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=619"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=619"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blog.welgemoed.nl\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=619"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}](\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/wm-el-downward-1441032989.jpg\"){kind=link}