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Kostenloses mäßiges Training

Rock Solid Core

Mäßig   20 minutes

Zielbereiche: Core

Ausrüstung: No Equipment

Rock Solid Core
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts Workouts ohne Ausrüstung
Beschreibung

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Satz 1: 1 Runde
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Rest
Rest
10 seconds
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
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 seconds
Side Plank Dips
Side Plank Dips
40 seconds
Begin with your palms down and knees on floor.
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
15 seconds

Satz 2: 2 Runden
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 seconds
Rest
Rest
10 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
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 seconds
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconds
90-90 Crunches
90-90 Crunches
1 minute
Rest
Rest
15 seconds

Satz 3: 1 Runde
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
15 seconds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Erscheint in

abs & core
Bauch & Kern
bodyweight
Körpergewicht

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Empfohlenes Equipment

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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