Nadin schema

# Dag 1 (low carb)
4 Circuits 12 reps
15s rust per oefening, 90s rust per circuit

- Reverse hyper (2s)
- Band pulldown
- Single leg bridge (2s)
- Standing DB shoulder press
- Reverse crunch
- 30 minuten hardlopen

# Dag 2 (low carb)
- 4x Superman bridge (45s)
- 15 minuten hoge intensiteit interval (sprints / hardlopen)

# Dag 3 (low carb)
- 10 minuten touwtje springen

30s rust per set
- Walking Lunges (2s)  5x8
- Push-up 5x8
- Romanian Deadlift 5x8

Rust 90s per set
- Standing side raise 2x50
- Wall sit 5x (45s rust)

# Dag 4 (high carb)
- Yoga of stretching (minimaal 30 min)