Mäßiges Training

Plank And Core

Mäßig Duration 50 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat, Medicine Ball, Stability Ball

Hinzugefügt von James Cummings

Tags

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

Exercises

Satz 1: 1 Runde

Small Reverse Arm Circles

Small Reverse Arm Circles

30 seconds

Small Forward Arm Circles

Small Forward Arm Circles

30 seconds

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

Big Reverse Arm Circles

30 seconds

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

Big Forward Arm Circles

30 seconds

1 minute

1 minute

Then, return to the center.

Alternating Side Reaches

1 minute

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minute

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Leicht (Zone 1)

Jog on the Spot

1 minute

Jumping Obliques

1 minute

Satz 2: 1 Runde

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.

1 minute

Right Side Plank

Right Side Plank

1 minute

Left Side Plank

Left Side Plank

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

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

1 minute

Satz 3: 1 Runde

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.

1 minute

Right Side Plank

Right Side Plank

1 minute

Left Side Plank

Left Side Plank

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

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

1 minute

Satz 4: 1 Runde

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.

1 minute

Right Side Plank

Right Side Plank

1 minute

Left Side Plank

Left Side Plank

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

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

1 minute

Satz 5: 1 Runde

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minute

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

Reverse Crunches

1 minute

1 minute

Russian Twists with a Ball

Russian Twists with a Ball

1 minute

1 minute

Satz 6: 1 Runde

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minute

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

Reverse Crunches

1 minute

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minute

Russian Twists with a Ball

Russian Twists with a Ball

1 minute

1 minute

Satz 7: 1 Runde

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minute

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

Reverse Crunches

1 minute

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minute

Russian Twists with a Ball

Russian Twists with a Ball

1 minute

1 minute

Satz 8: 1 Runde

1 minute

Lying Knee Folds

Lying Knee Folds

1 minute

Lying Torso Twists

Lying Torso Twists

1 minute

Reclined Butterfly

Reclined Butterfly

1 minute

1 minute

1 minute

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Beginning Workout

Beginning Workout

7 Min 5 Sek, Anfänger

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Dynamic Warm-up PT 2

Dynamic Warm-up PT 2

9 Min 30 Sek, Anfänger

12 Min 30 Sek, Mäßig

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

THERABAND 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