Core Day

Warm up and light arms to core and stretch it Edit: -Russian V Twist (instead of Russian Twist) -Seated Ab Circles (instead of figure 8) -Hand back tuck (instead of knee tuck) -Iso reverse crunch (instead of Rev Crunch) -Standing Ab Twist (instead of bike crunch) -Upper circle crunch (instead of crunches)

Exercises

Satz 1: 1 Runde

Butt Kickers

30 seconds

Side to Side Right Leg Swings

20 seconds

Side to Side Left Leg Swings

20 seconds

Single Leg Balance with Leg Swings

40 seconds

Squats

40 Wiederholungen

Satz 2: 1 Runde

Widerstand: Mäßig
❤️ Kräftig (Zone 3)

Moderate Cycling

18 minutes

Widerstand: Leicht
❤️ Leicht (Zone 1)

Rowing

20 minutes

Rest

1 minute

Satz 3: 1 Runde

❤️ Kräftig (Zone 3)

Flutter Kicks

1 minute

Sit-Ups

1 minute

Russian Twists

1 minute

Rest

30 seconds

Lying Leg Figure Eights

30 seconds

Lying Leg Figure Eights

30 seconds

Seated Knee Tucks

30 seconds

Rest

30 seconds

Reverse Crunches

30 seconds

Bent Knee Twists

1 minute

Rest

30 seconds

Bicycle Crunches

1 minute

Crunches

30 seconds

Crunches

30 seconds

Rest

1 minute

Satz 4: 1 Runde

Ankle Flips

1 minute

High Knees

1 minute

Quad Stretches

1 minute

Lunges with Rotation

1 minute

Side Lunges

1 minute

Knee Folds

1 minute

Pretzel Stretches

1 minute

Lying Spinal Twist with Crossed Legs

1 Min 30 Sek

Cobra

1 minute

Cat Cow

1 minute

Verwandte Workouts

Core Sesh

10 Min 30 Sek, Intensiv

Core Day

32 minutes, Mäßig

Core Day

2 Min 50 Sek, Mäßig

Core Challenge 🔥

13 minutes, Intensiv

Core Workout

7 minutes, Mäßig

Core Workout

19 minutes, Mäßig