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Allenamento Moderato

Monday Abs

Moderato   20 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Dave Oelkers
 		    Aggiunto da Dave Oelkers
Monday Abs
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Exercises

Set 1: 1 round
Then drop your head, round your spine and arch your back. Repeat.
Cat Cow
45 secondi
Half Cobra Pose
Half Cobra Pose
30 secondi
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
Rest
Rest
25 secondi
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
45 secondi

Set 2: 1 round
Flutter Kicks
Flutter Kicks
1 minuto
Rest
Rest
20 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto
Rest
Rest
25 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minuto
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuto
Rest
Rest
25 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
1 minuto
Rest
Rest
30 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
40 secondi

Set 3: 1 round
Flutter Kicks
Flutter Kicks
1 minuto
Rest
Rest
20 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto
Rest
Rest
25 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minuto
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
1 minuto
Rest
Rest
25 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
1 minuto
Rest
Rest
30 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
1 minuto
Rest
Rest
40 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.

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