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Anfänger Training

Beginner's

Anfänger   30 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Arvin Jerald Gredona
 		    Hinzugefügt von Arvin Jerald Gredona
Beginner's
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts

Exercises

Satz 1: 1 Runde
Develop a rhythm for your punches.
Rapid Punches
1 minute
Repeat on alternating sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky.
Alternating Side Reaches
11 Wiederholungen
Cross Knees to Elbows
Cross Knees to Elbows
11 Wiederholungen
Develop a rhythm for your punches.
Rapid Punches
1 minute
High Knee Obliques
High Knee Obliques
22 Wiederholungen
Modified Seal Jacks
Modified Seal Jacks
22 Wiederholungen
Rest
Rest
11 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
33 Wiederholungen
Rest
Rest
11 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
33 Wiederholungen
Rest
Rest
22 seconds
Reverse Lunges
Reverse Lunges
11 Wiederholungen
Rest
Rest
11 seconds
Sumo Squats
Sumo Squats
33 Wiederholungen
Rest
Rest
11 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
33 Wiederholungen
Transition
Transition
11 seconds
Clams
Clams
33 Wiederholungen
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
11 Wiederholungen
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
11 Wiederholungen
Rest
Rest
11 seconds
Fifer Scissors
Fifer Scissors
22 Wiederholungen
Rest
Rest
11 seconds
Fifer Scissors
Fifer Scissors
22 Wiederholungen
Fifer Scissors
Fifer Scissors
22 Wiederholungen
Rest
Rest
11 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
22 Wiederholungen
Rest
Rest
11 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
22 Wiederholungen
Rest
Rest
11 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
22 Wiederholungen
Rest
Rest
10 seconds
Pilates Around the World
Pilates Around the World
22 Wiederholungen
Rest
Rest
11 seconds
Pilates Around the World
Pilates Around the World
22 Wiederholungen
Rest
Rest
11 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 Wiederholungen
Rest
Rest
11 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 Wiederholungen
Rest
Rest
11 seconds
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 Wiederholungen
Rest
Rest
11 seconds
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
11 Wiederholungen
Rest
Rest
11 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
11 Wiederholungen
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
33 seconds
Rest
Rest
11 seconds
Upward Plank
Upward Plank
30 seconds

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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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