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Allenamento Moderato

Abs On Fire

Moderato   32 minuti

Aree target: Core

Attrezzatura: Strength Machine, Full Gym - Other, Stability Ball, Cable Pulley Machine

Caroline Wambani
 		    Aggiunto da Caroline Wambani
Abs On Fire
Tag
Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con le Macchine per la Forza Allenamenti con Altra Attrezzatura da Palestra Allenamenti con la Palla da Ginnastica Allenamenti con Macchina a Puleggia

Exercises

Set 1: 1 round
Abs Crunch Machine
❤️ Massimo (Zona 5)
Abs Crunch Machine
15 ripetizioni
4 sets 15 reps 18kg and up
Rest
Rest
1 minuto
Rest for 1 minute

Set 2: 1 round
Abs Crunch Machine
❤️ Massimo (Zona 5)
Abs Crunch Machine
15 ripetizioni
4 sets 15 reps 18kg and up
Rest
Rest
1 minuto
Rest for 1 minute

Set 3: 1 round
Abs Crunch Machine
❤️ Massimo (Zona 5)
Abs Crunch Machine
15 ripetizioni
4 sets 15 reps 18kg and up
Rest
Rest
1 minuto
Rest for 1 minute

Set 4: 1 round
Abs Crunch Machine
❤️ Massimo (Zona 5)
Abs Crunch Machine
15 ripetizioni
4 sets 15 reps 18kg and up
Rest
Rest
1 minuto
Rest for 1 minute

Set 5: 1 round
Flutter Kicks
Flutter Kicks
20 ripetizioni
3 sets of 20
Rest
Rest
1 minuto

Set 6: 1 round
Flutter Kicks
Flutter Kicks
20 ripetizioni
3 sets of 20
Rest
Rest
1 minuto

Set 7: 1 round
Flutter Kicks
Flutter Kicks
20 ripetizioni
3 sets of 20
Rest
Rest
1 minuto

Set 8: 1 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
1 minuto
stay in a plank for 1 minute
Rest
Rest
1 minuto

Set 9: 1 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
1 minuto
stay in a plank for 1 minute
Rest
Rest
1 minuto

Set 10: 1 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
1 minuto
stay in a plank for 1 minute
Rest
Rest
1 minuto

Set 11: 1 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
20 ripetizioni
Let the legs not hit the floor
Rest
Rest
1 minuto
Rest

Set 12: 1 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
20 ripetizioni
Let the legs not hit the floor
Rest
Rest
1 minuto
Rest

Set 13: 1 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
20 ripetizioni
Let the legs not hit the floor
Rest
Rest
1 minuto
Rest

Set 14: 1 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
20 ripetizioni
Let the legs not hit the floor
Rest
Rest
1 minuto
Rest

Set 15: 1 round
Ball Reverse Crunches
Ball Reverse Crunches
15 ripetizioni
3 sets 15 reps
Rest
Rest
1 minuto

Set 16: 1 round
Ball Reverse Crunches
Ball Reverse Crunches
15 ripetizioni
3 sets 15 reps
Rest
Rest
1 minuto

Set 17: 1 round
Ball Reverse Crunches
Ball Reverse Crunches
15 ripetizioni
3 sets 15 reps
Rest
Rest
1 minuto

Set 18: 1 round
Cable Wood Chopper
❤️ Massimo (Zona 5)
Cable Wood Chopper
15 ripetizioni
Shoulder height on the cable machine
Rest
Rest
1 minuto

Set 19: 1 round
Cable Wood Chopper
❤️ Massimo (Zona 5)
Cable Wood Chopper
15 ripetizioni
Shoulder height on the cable machine
Rest
Rest
1 minuto

Set 20: 1 round
Cable Wood Chopper
❤️ Massimo (Zona 5)
Cable Wood Chopper
15 ripetizioni
Shoulder height on the cable machine
Rest
Rest
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.

Mostra di più

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