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Mäßiges Training

Monday Abs

Mäßig   20 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Dave Oelkers
 		    Hinzugefügt von Dave Oelkers
Monday Abs
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts

Exercises

Satz 1: 1 Runde
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
45 seconds
Half Cobra Pose
Half Cobra Pose
30 seconds
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 minute
Rest
Rest
25 seconds
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
45 seconds

Satz 2: 1 Runde
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
25 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
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 minute
Rest
Rest
25 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
1 minute
Rest
Rest
30 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Rest
Rest
40 seconds

Satz 3: 1 Runde
Flutter Kicks
Flutter Kicks
1 minute
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minute
Rest
Rest
25 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
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 minute
Rest
Rest
25 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
1 minute
Rest
Rest
30 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minute
Rest
Rest
40 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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