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Intensives Training

Power Abs 🔥🔥🔥

Intensiv   34 minutes

Zielbereiche: Core, Legs

Ausrüstung: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Hinzugefügt von Personal Trainer Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts
Beschreibung

Melt that waistline away! Remember to exhale during each ab contraction. Breathe in when your abs aren't engaged.

Exercises

Satz 1: 1 Runde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 Min 30 Sek
Then, return to the center.
Alternating Side Reaches
1 minute
Lunges with Rotation
Lunges with Rotation
1 minute
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minute
Rest
Rest
10 seconds
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minute
Rest
Rest
10 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
30 seconds
Rest
Rest
10 seconds
Ankle Grabbers
Ankle Grabbers
35 seconds
Rest
Rest
10 seconds
Lying Torso Twists
Lying Torso Twists
1 minute
Rest
Rest
10 seconds
Sit-Ups
Sit-Ups
1 minute
Rest
Rest
10 seconds
Plank Heel Pushes
Plank Heel Pushes
1 minute
Rest
Rest
30 seconds
Right Oblique Crunches
Right Oblique Crunches
35 seconds
Left Oblique Crunches
Left Oblique Crunches
35 seconds
Rest
Rest
30 seconds

Satz 2: 1 Runde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 Min 30 Sek
Ankle Grabbers
Ankle Grabbers
1 minute
Rest
Rest
10 seconds
Frog Crunches
Frog Crunches
30 seconds
Rest
Rest
10 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 minute
Rest
Rest
10 seconds
Lying Torso Twists
Lying Torso Twists
1 minute
Rest
Rest
25 seconds
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minute
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute
Rest
Rest
30 seconds

Satz 3: 1 Runde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 Min 30 Sek
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
Rest
Rest
10 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
10 seconds
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
1 minute
Rest
Rest
30 seconds

Satz 4: 1 Runde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 Min 30 Sek
90-90 Crunches
90-90 Crunches
30 seconds
Leg Lifts
Leg Lifts
1 minute
Rest
Rest
10 seconds
Rest
Rest
10 seconds
The Saw
The Saw
1 minute
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minute
Rest
Rest
30 seconds

Satz 5: 1 Runde
Easy Pose Meditation
Easy Pose Meditation
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

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