Intensives Training

Thursday

Intensiv Duration 21 minutes

Zielbereiche: Core, Full Body

Ausrüstung: Exercise Mat, Medicine Ball

Hinzugefügt von Satendra Singh

Tags

Vollständige Fitnessstudio Trainings Bauch- und Kern-Workouts Medizinball-Workouts

Exercises

Satz 1: 1 Runde

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

45 seconds

Jump out, spreading your legs and snapping your arms to the sides.

1 minute

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

40 seconds

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

1 minute

Satz 2: 3 Runden

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

40 seconds

Keep your navel drawn in and your shoulders away from your ears.

❤️ Sehr hart (Zone 4)

Mountain Climbers

35 seconds

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

45 seconds

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

40 seconds

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

30 seconds

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

30 seconds

Cross Knees to Elbows

Cross Knees to Elbows

45 seconds

Bridge with Pullovers

Bridge with Pullovers

40 seconds

Satz 3: 1 Runde

Stretch your arms overhead with palms on the ground.

40 seconds

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

40 seconds

Firm your shoulder blades against your back for maximum effect.

40 seconds

Lying Knee Folds

Lying Knee Folds

45 seconds

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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

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

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