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Allenamento per Principianti

Beginner's

Principiante   30 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Arvin Jerald Gredona
 		    Aggiunto da Arvin Jerald Gredona
Beginner's
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Exercises

Set 1: 1 round
Develop a rhythm for your punches.
Rapid Punches
1 minuto
Repeat on alternating sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky.
Alternating Side Reaches
11 ripetizioni
Cross Knees to Elbows
Cross Knees to Elbows
11 ripetizioni
Develop a rhythm for your punches.
Rapid Punches
1 minuto
High Knee Obliques
High Knee Obliques
22 ripetizioni
Modified Seal Jacks
Modified Seal Jacks
22 ripetizioni
Rest
Rest
11 secondi
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
33 ripetizioni
Rest
Rest
11 secondi
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
33 ripetizioni
Rest
Rest
22 secondi
Reverse Lunges
Reverse Lunges
11 ripetizioni
Rest
Rest
11 secondi
Sumo Squats
Sumo Squats
33 ripetizioni
Rest
Rest
11 secondi
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
33 ripetizioni
Transition
Transition
11 secondi
Clams
Clams
33 ripetizioni
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
11 ripetizioni
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
11 ripetizioni
Rest
Rest
11 secondi
Fifer Scissors
Fifer Scissors
22 ripetizioni
Rest
Rest
11 secondi
Fifer Scissors
Fifer Scissors
22 ripetizioni
Fifer Scissors
Fifer Scissors
22 ripetizioni
Rest
Rest
11 secondi
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
22 ripetizioni
Rest
Rest
11 secondi
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
22 ripetizioni
Rest
Rest
11 secondi
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
22 ripetizioni
Rest
Rest
10 secondi
Pilates Around the World
Pilates Around the World
22 ripetizioni
Rest
Rest
11 secondi
Pilates Around the World
Pilates Around the World
22 ripetizioni
Rest
Rest
11 secondi
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 ripetizioni
Rest
Rest
11 secondi
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 ripetizioni
Rest
Rest
11 secondi
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
33 ripetizioni
Rest
Rest
11 secondi
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
11 ripetizioni
Rest
Rest
11 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
11 ripetizioni
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
33 secondi
Rest
Rest
11 secondi
Upward Plank
Upward Plank
30 secondi

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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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weight loss

Perdita di peso

abs & core

Addominali & Core

bodyweight

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Creato dalla Comunità

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Corpo Intero

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