Anfänger Training

My Plan

Anfänger Duration 16 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Hinzugefügt von Anunandhini Ranganathan

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts

Exercises

Satz 1: 1 Runde

Inward Wrist Circles

Inward Wrist Circles

20 seconds

Firm your shoulder blades against your back for maximum effect.

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

20 seconds

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

20 seconds

Then, return to the center.

Alternating Side Reaches

30 seconds

30 seconds

Satz 2: 1 Runde

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.

30 seconds

5 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

5 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

5 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

5 seconds

Twist your torso to the left and try to touch your hands to the ground.

30 seconds

5 seconds

Vertical Leg Crunches

Vertical Leg Crunches

30 seconds

30 seconds

Satz 3: 1 Runde

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.

30 seconds

5 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

5 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

5 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

5 seconds

Twist your torso to the left and try to touch your hands to the ground.

30 seconds

5 seconds

Vertical Leg Crunches

Vertical Leg Crunches

30 seconds

30 seconds

Satz 4: 1 Runde

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.

30 seconds

5 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

5 seconds

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

5 seconds

Then drop your head, round your spine and arch your back. Repeat.

30 seconds

5 seconds

Twist your torso to the left and try to touch your hands to the ground.

30 seconds

5 seconds

Vertical Leg Crunches

Vertical Leg Crunches

30 seconds

30 seconds

Satz 5: 1 Runde

30 seconds

Stretch your arms overhead with palms on the ground.

30 seconds

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

1 minute

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Work out Wednesday Part 4

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Mache dieses Workout in Workout Trainer

✓ Folge den Schritt-für-Schritt-Multimedia-Workouts

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

✓ Sammle Punkte, tritt auf der Bestenliste an, bleib motiviert!

✓ Planung, die zu deinem vollen Terminkalender passt

Training aufzeichnen

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Kategorien

Vorgestellt

Gewichtsverlust

Bauch & Kern

Körpergewicht

YouTube

Von der Community erstellt

Gewichtheben

HIIT

Kardio

Toning

Ganzkörper