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Mäßiges Training

CORE-X

Mäßig   30 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat, Dumbbells, Barbell, Stability Ball, Medicine Ball

Dan Foster
 		    Hinzugefügt von Personal Trainer Dan Foster
CORE-X
Tags
Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Hantel-Workouts Langhantel-Workouts Übungsball-Workouts Medizinball-Workouts

Exercises

Satz 1: 1 Runde
90-90 Crunch Taps
90-90 Crunch Taps
1 minute
Leg Lifts
Leg Lifts
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Crunches
Crunches
30 seconds
Fast Crunches
Fast Crunches
30 seconds
Rest
Rest
20 seconds

Satz 2: 1 Runde
Kneeling Plank
Kneeling Plank
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Plank
Plank
30 seconds
Plank Hop Outs
Plank Hop Outs
30 seconds
Plank
Plank
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Extended Plank Hold
Extended Plank Hold
30 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Left Dumbbell Woodchops
Left Dumbbell Woodchops
40 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Left Dumbbell Woodchops
Left Dumbbell Woodchops
30 seconds
Right Dumbbell Woodchops
Right Dumbbell Woodchops
30 seconds
Transition
Transition
10 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Dumbbell Woodchops
Dumbbell Woodchops
30 seconds
Transition
Transition
10 seconds
Renegade Rows with Push-Up
Renegade Rows with Push-Up
30 seconds
Rest
Rest
20 seconds

Satz 4: 1 Runde
Weighted Bridge Hold
Weighted Bridge Hold
15 seconds
Barbell Glute Bridge
Barbell Glute Bridge
30 seconds
Weighted Ball Crunch
Weighted Ball Crunch
30 seconds
In and Outs
In and Outs
30 seconds
Barbell Glute Bridge
Barbell Glute Bridge
30 seconds
Weighted Ball Crunch
Weighted Ball Crunch
15 seconds
In and Outs
In and Outs
15 seconds
Rest
Rest
20 seconds

Satz 5: 1 Runde
Plank
Plank
1 minute
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Transition
Transition
10 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Transition
Transition
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Plank Lateral Walk
Plank Lateral Walk
30 seconds
Transition
Transition
10 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
Transition
Transition
10 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Rest
Rest
20 seconds

Satz 6: 1 Runde
Glute Kickbacks
Glute Kickbacks
1 minute
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Bird Dog
Bird Dog
1 minute
Alternating Side Planks
Alternating Side Planks
1 minute
Rest
Rest
20 seconds

Satz 7: 1 Runde
Pilates Rowing
Pilates Rowing
40 seconds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
Pilates Rowing
Pilates Rowing
30 seconds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
Pilates Rowing
Pilates Rowing
30 seconds
Russian Twists with a Ball
Russian Twists with a Ball
30 seconds
Supermans
Supermans
30 seconds
Rest
Rest
20 seconds

Satz 8: 1 Runde
Child's Pose
Child's Pose
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Seated Side Stretch
Seated Side Stretch
30 seconds
Chest Openers
Chest Openers
30 seconds

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Quickdraw Adjustable Dumbbells
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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