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Kostenloses Anfänger Training

ABsolute Endurance

Anfänger   56 minutes

Zielbereiche: Core, Glutes

Ausrüstung: Exercise Mat, Chair

ABsolute Endurance
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Stuhl-Workouts
Beschreibung

Got an hour to dedicate to your middle? This workout should help fill that hour with some basic ab-necessities!!

Exercises

Satz 1: 4 Runden
Knees to Elbows
Knees to Elbows
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

Satz 2: 1 Runde
Carioca
Carioca
2 minutes

Satz 3: 1 Runde
Rest
Rest
1 minute

Satz 4: 4 Runden
Then, return to the center.
Alternating Side Reaches
1 minute
Kneeling Left Side Plank
Kneeling Left Side Plank
30 seconds
Kneeling Right Side Plank
Kneeling Right Side Plank
30 seconds

Satz 5: 1 Runde
Carioca
Carioca
2 minutes

Satz 6: 1 Runde
Rest
Rest
1 minute

Satz 7: 4 Runden
Elbow To Knee Twists
Elbow To Knee Twists
1 minute
Kneeling Spiderman
Kneeling Spiderman
1 minute

Satz 8: 1 Runde
Carioca
Carioca
2 minutes

Satz 9: 1 Runde
Rest
Rest
1 minute

Satz 10: 4 Runden
Seated Alternating Side Reaches
Seated Alternating Side Reaches
1 minute
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 seconds

Satz 11: 4 Runden
Side Cross Kicks
Side Cross Kicks
1 minute
Frog Crunches
Frog Crunches
30 seconds

Satz 12: 1 Runde
Rest
Rest
1 minute

Satz 13: 4 Runden
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
1 minute
Dead Bug Holds
Dead Bug Holds
1 minute

Satz 14: 1 Runde
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minute
Stretch your arms overhead with palms on the ground.
Child's Pose
1 minute

Erscheint in

abs & core
Bauch & Kern
endurance
Ausdauer
bodyweight
Körpergewicht

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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