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Mäßiges Training

Strong Core 3

Mäßig   34 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat, Dumbbells

Ömer Köseoğlu
 		    Hinzugefügt von Personal Trainer Ömer Köseoğlu
Strong Core 3
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Hantel-Workouts

Exercises

Satz 1: 1 Runde
Upward Salute
Upward Salute
20 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
25 seconds
Elbow To Knee Twists
Elbow To Knee Twists
45 seconds
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
45 seconds
Right Side Stretch
Right Side Stretch
25 seconds
Left Side Stretch
Left Side Stretch
25 seconds
Knees to Elbows
Knees to Elbows
30 seconds

Satz 2: 1 Runde
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
40 seconds
Transition
Transition
20 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
50 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Transition
Transition
30 seconds
Roll Ups
Roll Ups
40 seconds
Rest
Rest
30 seconds
Lying Double Knee Pull
Lying Double Knee Pull
30 seconds
Rest
Rest
30 seconds
Heel Taps
Heel Taps
35 seconds
Transition
Transition
20 seconds
Double Crunches
Double Crunches
30 seconds
Rest
Rest
30 seconds
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Fast Crunches
50 seconds
Rest
Rest
30 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
45 seconds
Transition
Transition
35 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Rest
Rest
30 seconds
Plank Lateral Walk
Plank Lateral Walk
1 minute
Rest
Rest
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
35 seconds
Transition
Transition
45 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Rest
Rest
25 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Transition
Transition
45 seconds
Right Oblique Crunches
Right Oblique Crunches
40 seconds
Left Oblique Crunches
Left Oblique Crunches
40 seconds
Transition
Transition
45 seconds
Left Half Side Plank
Left Half Side Plank
40 seconds
Transition
Transition
15 seconds
Right Half Side Plank
Right Half Side Plank
40 seconds
Transition
Transition
30 seconds
Ankle Grabbers
Ankle Grabbers
1 minute
Transition
Transition
20 seconds
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
1 minute
Side Plank with Leg Hold (R)
Side Plank with Leg Hold (R)
25 seconds
Transition
Transition
20 seconds
Side Plank with Leg Hold (L)
Side Plank with Leg Hold (L)
25 seconds
Rest
Rest
30 seconds
Side Lying Straight Leg Lifts (R)
Side Lying Straight Leg Lifts (R)
30 seconds
Transition
Transition
20 seconds
Side Lying Straight Leg Lifts (L)
Side Lying Straight Leg Lifts (L)
30 seconds

Satz 3: 1 Runde
Stretch 9 (R)
Stretch 9 (R)
40 seconds
Stretch 9 (L)
Stretch 9 (L)
30 seconds
Stretch 10 (R)
Stretch 10 (R)
30 seconds
Stretch 10 (L)
Stretch 10 (L)
30 seconds
Stretch 12
Stretch 12
30 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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