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Intensives Training

Abs

Intensiv   38 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Devanique Riley
 		    Hinzugefügt von Devanique Riley
Abs
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts
Beschreibung

If a defined core is your goal, then this is the workout for you!

Exercises

Satz 1: 1 Runde
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Inward Wrist Circles
Inward Wrist Circles
15 seconds
Outward Wrist Circles
Outward Wrist Circles
15 seconds
Wide Leg Stretches
Wide Leg Stretches
45 seconds
Pretzel Stretches
Pretzel Stretches
45 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Butterfly
Butterfly
30 seconds
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Transition
Transition
30 seconds

Satz 2: 2 Runden
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
Sit-Ups
Gewichte: Leicht
Sit-Ups
30 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds

Satz 3: 2 Runden
Crunches with Knee Hugs
Crunches with Knee Hugs
30 seconds
Teasers
Teasers
30 seconds
Bent Knee Twists
Bent Knee Twists
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
15 seconds

Satz 4: 2 Runden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Elbow to Knee
Elbow to Knee
30 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Rest
Rest
15 seconds

Satz 5: 2 Runden
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconds
High Plank and Knee Draws
High Plank and Knee Draws
30 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconds
Rest
Rest
15 seconds

Satz 6: 2 Runden
90-90 Crunch Taps
90-90 Crunch Taps
30 seconds
Fifer Scissors
Fifer Scissors
30 seconds
Frog Crunches
Frog Crunches
30 seconds
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconds
Rest
Rest
15 seconds

Satz 7: 2 Runden
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Rest
Rest
15 seconds

Satz 8: 1 Runde
Happy Baby
Happy Baby
1 minute
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Seated Side Stretch
Seated Side Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute

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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos