Intensives Training

Daily

Intensiv Duration 17 minutes

Zielbereiche: Core

Ausrüstung: No Equipment

Hinzugefügt von Eylül Şazpınar

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts Workouts ohne Ausrüstung

Exercises

Satz 1: 1 Runde

Jump your feet forward to a squat.

❤️ Kräftig (Zone 3)

15 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.

45 seconds

30 seconds

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

1 minute

30 seconds

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

Mountain Climbers

1 minute

30 seconds

30 seconds

Satz 2: 1 Runde

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

60 Wiederholungen

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

60 Wiederholungen

30 seconds

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

75 Wiederholungen

Bent Knee Twists

Bent Knee Twists

30 Wiederholungen

30 seconds

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

40 Wiederholungen

45 seconds

30 seconds

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

60 Wiederholungen

Straight Leg Bicycle Abs

Straight Leg Bicycle Abs

30 Wiederholungen

Verwandte Workouts

8 Min 6 Sek, Mäßig

6 Min 30 Sek, Intensiv

3 Min 20 Sek, Mäßig

15 Min 30 Sek, Intensiv

15 minutes, Mäßig

17 minutes, Mäßig

Mache dieses Workout in Workout Trainer

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

✓ Integrierte Smartwatch & Herzfrequenzmonitor Erfahrung

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✓ 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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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