Kostenloses mäßiges Training

Core Foundation

Mäßig Duration 30 minutes

Zielbereiche: Core

Ausrüstung: No Equipment

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts Workouts ohne Ausrüstung

Beschreibung

Core work for the newbies! This 30 minute core session works the trunk in every aspect, but focuses mainly on core stabilization. Core stabilization is important for everyone but is most important for people new to working out. There is no equipment needed for this one. Have fun while building your 'Core Foundation'!

Exercises

Satz 1: 1 Runde

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minute

Plank with Toe Taps

Plank with Toe Taps

1 minute

Rest

20 seconds

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

Plank Bird Dog

1 minute

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

1 minute

Rest

20 seconds

Supermans

1 minute

Contralateral Limb Raises

Contralateral Limb Raises

1 minute

Rest

20 seconds

Satz 2: 3 Runden

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

45 seconds

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

45 seconds

If you're not feeling enough stretch, walk your heels closer toward your body.

Rest

10 seconds

If you're not feeling enough stretch, walk your heels closer toward your body.

Floor Bridge

1 minute

Start on your back with bent knees in a crunch position. Inhale.

Rest

15 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

Circular Crunches

Circular Crunches

45 seconds

Rest

10 seconds

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minute

Rest

15 seconds

Pulse Ups

45 seconds

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

45 seconds

Rest

20 seconds

Erscheint in

Verwandte Workouts

Core Foundation

Core Foundation

30 minutes, Mäßig

Core Celebration

Core Celebration

30 minutes, Mäßig

Core for Beginners

Core for Beginners

8 Min 28 Sek, Anfänger

6 Min 25 Sek, Anfänger

Core Essentials V

Core Essentials V

34 minutes, Anfänger

Core Essentials III

Core Essentials III

25 Min 50 Sek, Anfänger

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.

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