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Mäßiges Training

Day 1 PUSH/ABS

Mäßig   43 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat, Bench

Oyen Melencio
 		    Hinzugefügt von Oyen Melencio
Day 1 PUSH/ABS
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Bank-Workouts

Exercises

Satz 1: 1 Runde
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
45 seconds
Rest
Rest
20 seconds
Modified Cobra
Modified Cobra
40 seconds
Rest
Rest
20 seconds
Push-Ups with Hands on Bench
Push-Ups with Hands on Bench
12 Wiederholungen
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
12 Wiederholungen
Rest
Rest
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
12 Wiederholungen
Rest
Rest
3 minutes

Satz 2: 1 Runde
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
45 seconds
Rest
Rest
20 seconds
Modified Cobra
Modified Cobra
40 seconds
Rest
Rest
20 seconds
Push-Ups with Hands on Bench
Push-Ups with Hands on Bench
12 Wiederholungen
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
12 Wiederholungen
Rest
Rest
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
12 Wiederholungen
Rest
Rest
3 minutes

Satz 3: 1 Runde
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
45 seconds
Rest
Rest
20 seconds
Modified Cobra
Modified Cobra
40 seconds
Rest
Rest
20 seconds
Push-Ups with Hands on Bench
Push-Ups with Hands on Bench
12 Wiederholungen
Rest
Rest
20 seconds
Kneeling Push-Ups
Kneeling Push-Ups
12 Wiederholungen
Rest
Rest
20 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
12 Wiederholungen
Rest
Rest
3 minutes

Satz 4: 1 Runde
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
15 seconds
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
45 seconds
Rest
Rest
15 seconds
V-Ups
V-Ups
45 seconds
Rest
Rest
15 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
45 seconds
Rest
Rest
15 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Rest
Rest
15 seconds
Toe Touch Single Arm
Toe Touch Single Arm
45 seconds
STAR!
Rest
Rest
15 seconds
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
45 seconds
Rest
Rest
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 seconds
Rest
Rest
15 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconds
Rest
Rest
15 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 seconds
Rest
Rest
15 seconds
Right Side Plank
Right Side Plank
22 seconds
Left Side Plank
Left Side Plank
22 seconds
Rest
Rest
15 seconds
Rotating Elbow Plank
Rotating Elbow Plank
45 seconds
Rest
Rest
15 seconds
Spiderman Planks
Spiderman Planks
45 seconds
Rest
Rest
15 seconds
Leg Raises
Leg Raises
45 seconds
Rest
Rest
15 seconds
Elbow Plank Hop Outs
Elbow Plank Hop Outs
45 seconds
Rest
Rest
15 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds
Rest
Rest
15 seconds
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Right Side Plank Dips
22 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
22 seconds
Rest
Rest
15 seconds
High Plank and Knee Draws
High Plank and Knee Draws
45 seconds
KNEE to OPPOSITE ELBOW DO LIKE MOUNTAIN CLIMBER
Rest
Rest
3 minutes

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Rep Fitness AB-511 Adjustable Weight Bench
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Mache dieses Workout in Workout Trainer
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✓ Planung, die zu deinem vollen Terminkalender passt
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Empfohlenes Equipment

Mache dieses Workout mit der besten Trainingsausrüstung. Wir empfehlen die Verwendung eines Bluetooth-Brustgurt-Herzfrequenzmessers oder einer Smartwatch für eine optimierte Trainingsoptimierung und Leistungsverfolgung.

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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