Kostenloses intensives Training

Ready for Rio

Intensiv Duration 9 minutes

Zielbereiche: Core

Ausrüstung: Exercise Mat

Tags

Körpergewicht Trainings Bauch- und Kern-Workouts

Beschreibung

Start feeling like an athlete with a trim and tight core and abs. This workout will leave you feeling ready for Rio, just like all of the Olympians.

Exercises

Satz 1: 1 Runde

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

30 seconds

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!

10 seconds

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!

Right Side Plank Dips

40 seconds

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

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

40 seconds

10 seconds

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

45 seconds

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

Alternating Side Planks

45 seconds

30 seconds

Satz 2: 2 Runden

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

30 seconds

30 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

30 seconds

Satz 3: 1 Runde

30 seconds

Firm your shoulder blades against your back for maximum effect.

30 seconds

Stretch your arms overhead with palms on the ground.

15 seconds

Erscheint in

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25 Min 50 Sek, Anfänger

CORE development

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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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

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