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Mäßiges Training

Core 26/3/26

Mäßig   43 minutes

Zielbereiche: Core, Hips

Ausrüstung: Chair, Home Gym - Other, Bodyweight - Other, Exercise Mat, Resistance Bands

Ömer Köseoğlu
 		    Hinzugefügt von Personal Trainer Ömer Köseoğlu
Core 26/3/26
Tags
Heimtraining Trainings Bauch- und Kern-Workouts Stuhl-Workouts Andere Heimtrainingsgeräte-Workouts Andere Körpergewichtsgeräte-Workouts Widerstandsband-Workouts

Exercises

Satz 1: 1 Runde
Forward Shoulder Rolls
Forward Shoulder Rolls
25 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
25 seconds
Lateral Neck Stretches
Lateral Neck Stretches
25 seconds
Neck Side Rotations
Neck Side Rotations
25 seconds
Up and Down Neck Tilts
Up and Down Neck Tilts
25 seconds
Small Forward Arm Circles
Small Forward Arm Circles
20 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Overhead Reaches
Overhead Reaches
25 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 seconds
Overhead Stretches
Overhead Stretches
30 seconds
Modified Seal Jacks
Modified Seal Jacks
45 seconds
Elbow To Knee Twists
Elbow To Knee Twists
30 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
30 seconds
T's
T's
45 seconds
Right Leg Balance
Right Leg Balance
30 seconds
Balanced body pivot (R)
Balanced body pivot (R)
5 Wiederholungen
Left Leg Balance
Left Leg Balance
30 seconds
Balanced body pivot (L)
Balanced body pivot (L)
5 Wiederholungen
Torso Twists
Torso Twists
30 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Transition to stretching
Transition to stretching
1 Wiederholung
Strap Front Shoulder and Chest Stretch
Strap Front Shoulder and Chest Stretch
30 seconds
Strap Side Bends
Strap Side Bends
30 seconds
Shoulder and Upper Back Warm-up w. Strap
Shoulder and Upper Back Warm-up w. Strap
30 seconds
Strap warm-up (R)
Strap warm-up (R)
30 seconds
Strap warm-up (L)
Strap warm-up (L)
30 seconds

Satz 2: 1 Runde
Transition to mat
Transition to mat
1 Wiederholung
Seated PecDec
Seated PecDec
30 seconds
Seated Slow Rows
Seated Slow Rows
30 seconds
Seated Twist and Row
Seated Twist and Row
30 seconds
Glute Bridge On Toes
Glute Bridge On Toes
8 Wiederholungen
Glute Bridge On Heels
Glute Bridge On Heels
8 Wiederholungen
Rest
Rest
30 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
15 Wiederholungen
Left Bridge Glute Circles
Left Bridge Glute Circles
15 Wiederholungen
Pulse Ups
Pulse Ups
15 Wiederholungen
Rest
Rest
30 seconds
Toe Touch Single Arm
Toe Touch Single Arm
20 Wiederholungen
Rest
Rest
30 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
15 Wiederholungen
Rest
Rest
30 seconds
Right Oblique Crunches
Right Oblique Crunches
15 Wiederholungen
Left Oblique Crunches
Left Oblique Crunches
15 Wiederholungen
Rest
Rest
30 seconds
Right Oblique V-Ups
Right Oblique V-Ups
15 Wiederholungen
Kneeling Side Plank Leg Hold (R)
Kneeling Side Plank Leg Hold (R)
30 seconds
Rest
Rest
30 seconds
Right Side Plank Rainbows
Right Side Plank Rainbows
1 minute
Transition
Transition
30 seconds
Left Oblique V-Ups
Left Oblique V-Ups
15 Wiederholungen
Kneeling Side Plank Leg Hold (L)
Kneeling Side Plank Leg Hold (L)
1 minute
Rest
Rest
30 seconds
Left Side Plank Rainbows
Left Side Plank Rainbows
1 minute
Transition
Transition
30 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 Wiederholungen
Rest
Rest
30 seconds
Spiderman Walks
Spiderman Walks
45 seconds
Rest
Rest
30 seconds
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
12 Wiederholungen
Superman Y-Raises
Superman Y-Raises
12 Wiederholungen
Rest
Rest
30 seconds
Prone Rocker
Prone Rocker
8 Wiederholungen
Transition
Transition
15 seconds
Glute Circles
Glute Circles
1 Min 40 Sek
Stretch your arms overhead with palms on the ground.
Child's Pose
40 seconds

Satz 3: 1 Runde
Transition to stretching
Transition to stretching
1 Wiederholung
Lying Ab Squeeze
Lying Ab Squeeze
30 seconds
Passive Leg Lowering (R)
Passive Leg Lowering (R)
12 Wiederholungen
Rest
Rest
25 seconds
Passive Leg Lowering (L)
Passive Leg Lowering (L)
12 Wiederholungen
Rest
Rest
30 seconds
Unassisted Leg Lowering (R)
Unassisted Leg Lowering (R)
8 Wiederholungen
Rest
Rest
25 seconds
Unassisted Leg Lowering (L)
Unassisted Leg Lowering (L)
8 Wiederholungen

Satz 4: 1 Runde
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
45 seconds
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
45 seconds
Stretch 12
Stretch 12
35 seconds

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Rep Fitness Resistance Bands
Top-Auswahl für dieses Workout

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

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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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