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Allenamento Intenso

6 Pack

Intenso   20 minuti

Aree target: Core

Attrezzatura: Exercise Mat, Chair

Pedro Pires
 		    Aggiunto da Pedro Pires
6 Pack
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core Allenamenti con Sedia

Exercises

Set 1: 1 round
Flutter Kicks
Flutter Kicks
45 secondi
Rest
Rest
15 secondi
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
45 secondi
Rest
Rest
15 secondi
Jack Knife
Jack Knife
45 secondi
Rest
Rest
15 secondi
Modified Boat Pose
Modified Boat Pose
45 secondi
Rest
Rest
15 secondi
Floor Wipers
Floor Wipers
45 secondi
Rest
Rest
15 secondi
Crunchy Frogs
Crunchy Frogs
45 secondi
Rest
Rest
15 secondi
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
45 secondi
Rest
Rest
15 secondi
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 secondi
Rest
Rest
15 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
45 secondi
Rest
Rest
15 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 secondi
Rest
Rest
15 secondi
Left Side Plank
Left Side Plank
22 secondi
Right Side Plank
Right Side Plank
22 secondi
Rest
Rest
15 secondi
Right Half Side Plank
Right Half Side Plank
22 secondi
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
22 secondi
Rest
Rest
15 secondi
Plank with Toe Taps
Plank with Toe Taps
45 secondi
Rest
Rest
15 secondi
Leg Raises
Leg Raises
45 secondi
Rest
Rest
15 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
45 secondi
Rest
Rest
15 secondi
Plank Hopovers
Plank Hopovers
45 secondi
Rest
Rest
15 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 secondi
Rest
Rest
15 secondi
Hold for several counts before returning and switching sides.
Half Side Planks
22 secondi
Hold for several counts before returning and switching sides.
Half Side Planks
22 secondi
Rest
Rest
15 secondi
Seated Crunches
Seated Crunches
45 secondi
Rest
Rest
15 secondi
Opposite Knee Mountain Climbers
Opposite Knee Mountain Climbers
45 secondi

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Fai questo allenamento in Workout Trainer
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Registrare Allenamento
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