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Mäßiges Training

Summer 23 Modified

Mäßig   1 hour

Zielbereiche: Core

Ausrüstung: Elliptical, Wall, Dumbbells, Exercise Mat

Dina Elsawaf
 		    Hinzugefügt von Dina Elsawaf
Summer 23 Modified
Tags
Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Ellipsentrainer-Workouts Wand-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Arm Pumps
Arm Pumps
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Then, return to the center.
Alternating Side Reaches
1 minute
Heel Walks
Heel Walks
1 minute
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minute
Warm-Up Elliptical
Warm-Up Elliptical
5 minutes

Satz 2: 1 Runde
Gate Openers
Gate Openers
1 Min 5 Sek
Cross Knees to Elbows
Cross Knees to Elbows
1 minute
Wall Tricep Push-Ups
Wall Tricep Push-Ups
1 Min 5 Sek
Dumbbell Left Side Bends
Dumbbell Left Side Bends
1 minute
Dumbbell Right Side Bends
Dumbbell Right Side Bends
1 minute
Bent Over Tricep Kickbacks
Bent Over Tricep Kickbacks
1 minute
Bent Over Alternating Flys
Bent Over Alternating Flys
1 minute
Bicep Curls
Bicep Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Dumbbell V-Raises
Dumbbell V-Raises
1 minute
Shoulder Blasters
Shoulder Blasters
1 minute
Jog
Jog
5 minutes

Satz 3: 1 Runde
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
1 Min 5 Sek
Oblique Crunches
Oblique Crunches
1 Min 5 Sek
Oblique Crunches
Oblique Crunches
1 Min 5 Sek
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
1 Min 5 Sek
Lotus Crunches
Lotus Crunches
1 Min 5 Sek
Dead Bug Holds
Dead Bug Holds
1 Min 5 Sek
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 Min 5 Sek
Ankle Grabbers
Ankle Grabbers
1 Min 5 Sek
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 Min 5 Sek
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
1 Min 5 Sek
Bear Crawls
Bear Crawls
1 Min 5 Sek
Roll Ups
Roll Ups
1 Min 30 Sek
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
1 Min 5 Sek
Ab Chop Ups
Ab Chop Ups
1 Min 5 Sek
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 Min 5 Sek
C Curve Punches
C Curve Punches
1 Min 5 Sek
Cross Leg Obliques
Cross Leg Obliques
1 Min 5 Sek
Crunch Punches
Crunch Punches
1 Min 5 Sek
Elbow Plank Hop Outs
Elbow Plank Hop Outs
1 Min 5 Sek
Inclined Plane
Inclined Plane
1 Min 5 Sek
Kimura Sit-Ups
Kimura Sit-Ups
1 Min 5 Sek
Left Side Crunches
Left Side Crunches
1 Min 5 Sek
Right Side Crunches
Right Side Crunches
1 Min 5 Sek
Left Side Plank Rainbows
Left Side Plank Rainbows
1 Min 5 Sek
Right Side Plank Rainbows
Right Side Plank Rainbows
1 Min 5 Sek
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 Min 5 Sek
Pilates Rowing
Pilates Rowing
1 Min 5 Sek
Supermans
Supermans
1 Min 5 Sek

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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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