Allenamento Moderato

Plank And Core

Moderato Duration 50 minuti

Aree target: Core

Attrezzatura: Exercise Mat, Medicine Ball, Stability Ball

Aggiunto da James Cummings

Tag

Allenamenti per Palestra Completa Allenamenti per Addominali e Core Allenamenti con la Palla Medica Allenamenti con la Palla da Ginnastica

Exercises

Set 1: 1 round

Small Reverse Arm Circles

Small Reverse Arm Circles

30 secondi

Small Forward Arm Circles

Small Forward Arm Circles

30 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 secondi

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 secondi

1 minuto

1 minuto

Then, return to the center.

Alternating Side Reaches

1 minuto

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 minuto

Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.

❤️ Leggero (Zona 1)

Jog on the Spot

1 minuto

Jumping Obliques

1 minuto

Set 2: 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.

1 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Set 3: 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.

1 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Set 4: 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.

1 minuto

Right Side Plank

Right Side Plank

1 minuto

Left Side Plank

Left Side Plank

1 minuto

Plank with Toe Taps

Plank with Toe Taps

1 minuto

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuto

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuto

Set 5: 1 round

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Set 6: 1 round

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Set 7: 1 round

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

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuto

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuto

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 minuto

Russian Twists with a Ball

Russian Twists with a Ball

1 minuto

1 minuto

Set 8: 1 round

1 minuto

Lying Knee Folds

Lying Knee Folds

1 minuto

Lying Torso Twists

Lying Torso Twists

1 minuto

Reclined Butterfly

Reclined Butterfly

1 minuto

1 minuto

1 minuto

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Beginning Workout

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7 min 5 sec, Principiante

Allenamenti con lo stesso attrezzatura

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38 min 9 sec, Intenso

Dynamic Warm-up PT 2

Dynamic Warm-up PT 2

9 min 30 sec, Principiante

12 min 30 sec, Moderato

Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

THERABAND Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostra di più

Categorie di allenamento

In primo piano

Perdita di peso

Addominali & Core

Peso Corporeo

YouTube

Creato dalla Comunità

Sollevamento pesi

HIIT

Cardio

Toning

Corpo Intero