Core Day

Warm up and light arms to core and stretch it Edit: -Russian V Twist (instead of Russian Twist) -Seated Ab Circles (instead of figure 8) -Hand back tuck (instead of knee tuck) -Iso reverse crunch (instead of Rev Crunch) -Standing Ab Twist (instead of bike crunch) -Upper circle crunch (instead of crunches)

Exercises

Set 1: 1 round

Butt Kickers

30 secondi

Side to Side Right Leg Swings

20 secondi

Side to Side Left Leg Swings

20 secondi

Single Leg Balance with Leg Swings

40 secondi

Squats

40 ripetizioni

Set 2: 1 round

Resistenza: Moderato
❤️ Vigoroso (Zona 3)

Moderate Cycling

18 minuti

Resistenza: Leggero
❤️ Leggero (Zona 1)

Rowing

20 minuti

Rest

1 minuto

Set 3: 1 round

❤️ Vigoroso (Zona 3)

Flutter Kicks

1 minuto

Sit-Ups

1 minuto

Russian Twists

1 minuto

Rest

30 secondi

Lying Leg Figure Eights

30 secondi

Lying Leg Figure Eights

30 secondi

Seated Knee Tucks

30 secondi

Rest

30 secondi

Reverse Crunches

30 secondi

Bent Knee Twists

1 minuto

Rest

30 secondi

Bicycle Crunches

1 minuto

Crunches

30 secondi

Crunches

30 secondi

Rest

1 minuto

Set 4: 1 round

Ankle Flips

1 minuto

High Knees

1 minuto

Quad Stretches

1 minuto

Lunges with Rotation

1 minuto

Side Lunges

1 minuto

Knee Folds

1 minuto

Pretzel Stretches

1 minuto

Lying Spinal Twist with Crossed Legs

1 min 30 sec

Cobra

1 minuto

Cat Cow

1 minuto

Allenamenti correlati

Core Day

5 min 23 sec, Moderato

Core Activation

48 minuti, Principiante

Core Day

2 min 50 sec, Moderato

Core Workout

7 minuti, Moderato

Core Circuit

16 minuti, Intenso

Core

21 min 45 sec, Moderato