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Mäßiges Training

Core Attack

Mäßig   13 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat, Dumbbells

Karen Kinsinger
 		    Hinzugefügt von Karen Kinsinger
Core Attack
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Ankle Grabbers
Ankle Grabbers
45 seconds
Bent Knee Twists
Bent Knee Twists
45 seconds
Rest
Rest
10 seconds
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
45 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 seconds
Rest
Rest
15 seconds
Cross Knees to Elbows
Cross Knees to Elbows
45 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends
45 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends
45 seconds
Rest
Rest
20 seconds
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 seconds
Rest
Rest
15 seconds
Elbow Scissor Kicks
Elbow Scissor Kicks
40 seconds
Rest
Rest
15 seconds
Get Ups with Dumbbells
30 seconds
Rest
Rest
10 seconds
Get Ups with Dumbbells
30 seconds
Rest
Rest
20 seconds
Sumo Obliques
Sumo Obliques
30 seconds
Rest
Rest
15 seconds
Alternating Hammer Curls
Alternating Hammer Curls
45 seconds
Rest
Rest
15 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
45 seconds
Rest
Rest
15 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
45 seconds
Rest
Rest
15 seconds
Elbow Plank Hop Outs
❤️ Mäßig (Zone 2)
Elbow Plank Hop Outs
30 seconds

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Quickdraw Adjustable Dumbbells
Top-Auswahl für dieses Workout

Quickdraw Adjustable Dumbbells

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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.

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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

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos