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Allenamento Intenso

Abs

Intenso   38 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Devanique Riley
 		    Aggiunto da Devanique Riley
Abs
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core
Descrizione

If a defined core is your goal, then this is the workout for you!

Exercises

Set 1: 1 round
Backward Shoulder Rolls
Backward Shoulder Rolls
15 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
15 secondi
Clockwise Neck Rolls
Clockwise Neck Rolls
30 secondi
Inward Wrist Circles
Inward Wrist Circles
15 secondi
Outward Wrist Circles
Outward Wrist Circles
15 secondi
Wide Leg Stretches
Wide Leg Stretches
45 secondi
Pretzel Stretches
Pretzel Stretches
45 secondi
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 secondi
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 secondi
Butterfly
Butterfly
30 secondi
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuto
Transition
Transition
30 secondi

Set 2: 2 round
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 secondi
V-Sit Crunches
V-Sit Crunches
30 secondi
Sit-Ups
Pesi: Leggero
Sit-Ups
30 secondi
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
30 secondi
Rest
Rest
15 secondi

Set 3: 2 round
Crunches with Knee Hugs
Crunches with Knee Hugs
30 secondi
Teasers
Teasers
30 secondi
Bent Knee Twists
Bent Knee Twists
30 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
30 secondi
Rest
Rest
15 secondi

Set 4: 2 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 secondi
Ankle Grabbers
Ankle Grabbers
30 secondi
Elbow to Knee
Elbow to Knee
30 secondi
Toe Touch Single Arm
Toe Touch Single Arm
30 secondi
Rest
Rest
15 secondi

Set 5: 2 round
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 secondi
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 secondi
High Plank and Knee Draws
High Plank and Knee Draws
30 secondi
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 secondi
Rest
Rest
15 secondi

Set 6: 2 round
90-90 Crunch Taps
90-90 Crunch Taps
30 secondi
Fifer Scissors
Fifer Scissors
30 secondi
Frog Crunches
Frog Crunches
30 secondi
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 secondi
Rest
Rest
15 secondi

Set 7: 2 round
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
30 secondi
Right Oblique Crunches
Right Oblique Crunches
30 secondi
Left Oblique Crunches
Left Oblique Crunches
30 secondi
Vertical Leg Crunches
Vertical Leg Crunches
30 secondi
Rest
Rest
15 secondi

Set 8: 1 round
Happy Baby
Happy Baby
1 minuto
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 minuto
Left Arm Cross Stretch
Left Arm Cross Stretch
15 secondi
Right Arm Cross Stretch
Right Arm Cross Stretch
15 secondi
Seated Side Stretch
Seated Side Stretch
1 minuto
Wide Leg Stretches
Wide Leg Stretches
1 minuto

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Attrezzatura Consigliata

Fai questo allenamento con la migliore attrezzatura per l'esercizio. Consigliamo di utilizzare un monitor per la frequenza cardiaca a fascia toracica bluetooth o uno smartwatch per una maggiore ottimizzazione dell'allenamento e tracciamento delle prestazioni.

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Categorie di allenamento

In primo piano

In primo piano

weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

Peso Corporeo

youtube

YouTube

community created

Creato dalla Comunità

weightlifting

Sollevamento pesi

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Corpo Intero

Altro: Corsa, Yoga & Pilates, Test di Fitness, Braccia, Glutei & Gambe, Stretching, Forza, Ciclismo, Riscaldamento, Raffreddamento, Meditazione & Respirazione, Basso impatto, Camminata, Arrampicata, Resistenza, Kickboxing, Danza, Focalizzato sulle donne, Focalizzato sugli uomini, Focalizzato sugli anziani, Problemi di Salute, Stagionale, Pro, Gratis