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Intensives Training

Killer Abs

Intensiv   41 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Axel Olsen
 		    Hinzugefügt von Axel Olsen
Killer Abs
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts

Exercises

Satz 1: 1 Runde
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Fast Crunches
1 Min 30 Sek
Rest
Rest
15 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minute
Rest
Rest
20 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 Min 30 Sek
Rest
Rest
20 seconds
Alternating Side Crunches
Alternating Side Crunches
30 seconds
Rest
Rest
15 seconds
Alternating Side Crunches
Alternating Side Crunches
30 seconds
Rest
Rest
15 seconds
Rest
Rest
15 seconds
Leg Raises
Leg Raises
1 Min 30 Sek
Rest
Rest
15 seconds
Left Oblique Crunches
Left Oblique Crunches
45 seconds
Rest
Rest
7 seconds
Right Oblique Crunches
Right Oblique Crunches
45 seconds
Rest
Rest
15 seconds
Diamond Crunches
Diamond Crunches
1 Min 30 Sek
Rest
Rest
15 seconds
Flutter Kicks
❤️ Kräftig (Zone 3)
Flutter Kicks
30 seconds
Rest
Rest
20 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 Min 15 Sek
Rest
Rest
15 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 Min 30 Sek
Rest
Rest
15 seconds
Crunches with Knee Hugs
Crunches with Knee Hugs
1 Min 30 Sek
Rest
Rest
15 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds
Rest
Rest
15 seconds
90-90 Crunches
90-90 Crunches
1 Min 30 Sek
Rest
Rest
20 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minute
Rest
Rest
20 seconds
Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.
Right Side Plank Dips
1 minute
Rest
Rest
10 seconds
Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.
Left Side Plank Dips
1 minute
Rest
Rest
15 seconds
Right Half Side Plank
Right Half Side Plank
40 seconds
Rest
Rest
7 seconds
Left Half Side Plank
Left Half Side Plank
40 seconds
Rest
Rest
35 seconds
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
1 minute
Rest
Rest
35 seconds
Ankle Grabbers
Ankle Grabbers
100 Wiederholungen
Rest
Rest
15 seconds
Plank with Arm Lifts
Plank with Arm Lifts
45 seconds
Rest
Rest
15 seconds
Ab Choppers
Ab Choppers
1 Min 10 Sek
Rest
Rest
15 seconds
Bent Knee Twists
Bent Knee Twists
50 seconds
Rest
Rest
15 seconds
Basic Move
Basic Move
1 Min 30 Sek
Rest
Rest
15 seconds
Lower back down smoothly with an exhale.
Ab Curls
1 Min 15 Sek
Rest
Rest
30 seconds
High Knee Obliques
High Knee Obliques
40 seconds
Rest
Rest
30 seconds
Lying Supermans
Lying Supermans
3 Min 20 Sek

Workout Discussion

04 Jan
gracias axelitoo!!
04 Jan
muy bien denisse!

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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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