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Kostenloses mäßiges Training

Cordio

Mäßig   20 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Cordio
Tags
Körpergewicht Trainings Bauch- und Kern-Workouts
Beschreibung

You guessed it! This workout is an even mix of both core and cardio exercises. No equipment needed. Just be ready to fire up the core and elevate your heart rate at the same time! This is a great one to blast the fat and feel ready for the beach.

Exercises

Satz 1: 1 Runde
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 seconds
Then, hop back to your starting position.
❤️ Mäßig (Zone 2)
Plank Hop Outs
45 seconds
Rest
Rest
10 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
45 seconds
Flying Supermans
Flying Supermans
45 seconds
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
45 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 seconds
Rest
Rest
15 seconds

Satz 2: 1 Runde
Pogo Hops
❤️ Kräftig (Zone 3)
Pogo Hops
30 seconds
Quick Feet
❤️ Kräftig (Zone 3)
Quick Feet
30 seconds
Rest
Rest
10 seconds
Plank Lateral Walk
Plank Lateral Walk
40 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
10 seconds
Front Back Hops in Place
❤️ Mäßig (Zone 2)
Front Back Hops in Place
45 seconds
Rest
Rest
10 seconds
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
40 seconds
Start standing with your feet hip-width apart. Elbows slightly bent.
Rest
10 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ Mäßig (Zone 2)
High Knees
45 seconds
Rest
Rest
10 seconds
Rotating Elbow Plank
Rotating Elbow Plank
40 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Rest
10 seconds
Butt Kickers
❤️ Mäßig (Zone 2)
Butt Kickers
45 seconds
Rest
Rest
10 seconds
Superman Planks
Superman Planks
40 seconds
Rest
Rest
10 seconds
Ice Skaters
❤️ Mäßig (Zone 2)
Ice Skaters
45 seconds
Rest
Rest
20 seconds

Satz 3: 1 Runde
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
1 minute
Rest
Rest
10 seconds
Basketball Shots
❤️ Mäßig (Zone 2)
Basketball Shots
1 minute
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minute
Rest
Rest
10 seconds
Shadow Boxing
❤️ Kräftig (Zone 3)
Shadow Boxing
1 minute
Rest
Rest
10 seconds
Toe Touch Single Arm
Toe Touch Single Arm
1 minute
Rest
Rest
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
❤️ Mäßig (Zone 2)
Mountain Climbers
1 minute

Workout Discussion

09 Sep
Anyone know how many calories were burned with this workout?
12 Aug
cest tres bien
23 Jun
Wow.. Really does hit hidden areas of core!!👍

Erscheint in

cardio
Kardio
abs & core
Bauch & Kern
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

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