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Allenamento Moderato

Core 26/3/26

Moderato   43 minuti

Aree target: Core, Hips

Attrezzatura: Chair, Home Gym - Other, Bodyweight - Other, Exercise Mat, Resistance Bands

Ömer Köseoğlu
 		    Aggiunto da Personal Trainer Ömer Köseoğlu
Core 26/3/26
Tag
Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con Sedia Allenamenti con Altra Attrezzatura da Palestra per Casa Allenamenti con Altra Attrezzatura per Peso Corporeo Allenamenti con le Bande Elastiche

Exercises

Set 1: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
25 secondi
Backward Shoulder Rolls
Backward Shoulder Rolls
25 secondi
Lateral Neck Stretches
Lateral Neck Stretches
25 secondi
Neck Side Rotations
Neck Side Rotations
25 secondi
Up and Down Neck Tilts
Up and Down Neck Tilts
25 secondi
Small Forward Arm Circles
Small Forward Arm Circles
20 secondi
Small Reverse Arm Circles
Small Reverse Arm Circles
20 secondi
Overhead Reaches
Overhead Reaches
25 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 secondi
Overhead Stretches
Overhead Stretches
30 secondi
Modified Seal Jacks
Modified Seal Jacks
45 secondi
Elbow To Knee Twists
Elbow To Knee Twists
30 secondi
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 secondi
T's
T's
45 secondi
Right Leg Balance
Right Leg Balance
30 secondi
Balanced body pivot (R)
Balanced body pivot (R)
5 ripetizioni
Left Leg Balance
Left Leg Balance
30 secondi
Balanced body pivot (L)
Balanced body pivot (L)
5 ripetizioni
Torso Twists
Torso Twists
30 secondi
Knees to Elbows
Knees to Elbows
45 secondi
Transition to stretching
Transition to stretching
1 ripetizione
Strap Front Shoulder and Chest Stretch
Strap Front Shoulder and Chest Stretch
30 secondi
Strap Side Bends
Strap Side Bends
30 secondi
Shoulder and Upper Back Warm-up w. Strap
Shoulder and Upper Back Warm-up w. Strap
30 secondi
Strap warm-up (R)
Strap warm-up (R)
30 secondi
Strap warm-up (L)
Strap warm-up (L)
30 secondi

Set 2: 1 round
Transition to mat
Transition to mat
1 ripetizione
Seated PecDec
Seated PecDec
30 secondi
Seated Slow Rows
Seated Slow Rows
30 secondi
Seated Twist and Row
Seated Twist and Row
30 secondi
Glute Bridge On Toes
Glute Bridge On Toes
8 ripetizioni
Glute Bridge On Heels
Glute Bridge On Heels
8 ripetizioni
Rest
Rest
30 secondi
Right Bridge Glute Circles
Right Bridge Glute Circles
15 ripetizioni
Left Bridge Glute Circles
Left Bridge Glute Circles
15 ripetizioni
Pulse Ups
Pulse Ups
15 ripetizioni
Rest
Rest
30 secondi
Toe Touch Single Arm
Toe Touch Single Arm
20 ripetizioni
Rest
Rest
30 secondi
Crunches with Knee Hugs
Crunches with Knee Hugs
15 ripetizioni
Rest
Rest
30 secondi
Right Oblique Crunches
Right Oblique Crunches
15 ripetizioni
Left Oblique Crunches
Left Oblique Crunches
15 ripetizioni
Rest
Rest
30 secondi
Right Oblique V-Ups
Right Oblique V-Ups
15 ripetizioni
Kneeling Side Plank Leg Hold (R)
Kneeling Side Plank Leg Hold (R)
30 secondi
Rest
Rest
30 secondi
Right Side Plank Rainbows
Right Side Plank Rainbows
1 minuto
Transition
Transition
30 secondi
Left Oblique V-Ups
Left Oblique V-Ups
15 ripetizioni
Kneeling Side Plank Leg Hold (L)
Kneeling Side Plank Leg Hold (L)
1 minuto
Rest
Rest
30 secondi
Left Side Plank Rainbows
Left Side Plank Rainbows
1 minuto
Transition
Transition
30 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 ripetizioni
Rest
Rest
30 secondi
Spiderman Walks
Spiderman Walks
45 secondi
Rest
Rest
30 secondi
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
12 ripetizioni
Superman Y-Raises
Superman Y-Raises
12 ripetizioni
Rest
Rest
30 secondi
Prone Rocker
Prone Rocker
8 ripetizioni
Transition
Transition
15 secondi
Glute Circles
Glute Circles
1 min 40 sec
Stretch your arms overhead with palms on the ground.
Child's Pose
40 secondi

Set 3: 1 round
Transition to stretching
Transition to stretching
1 ripetizione
Lying Ab Squeeze
Lying Ab Squeeze
30 secondi
Passive Leg Lowering (R)
Passive Leg Lowering (R)
12 ripetizioni
Rest
Rest
25 secondi
Passive Leg Lowering (L)
Passive Leg Lowering (L)
12 ripetizioni
Rest
Rest
30 secondi
Unassisted Leg Lowering (R)
Unassisted Leg Lowering (R)
8 ripetizioni
Rest
Rest
25 secondi
Unassisted Leg Lowering (L)
Unassisted Leg Lowering (L)
8 ripetizioni

Set 4: 1 round
Thread the Needle Stretch
Thread the Needle Stretch
1 minuto
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
45 secondi
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
45 secondi
Stretch 12
Stretch 12
35 secondi

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Rep Fitness Resistance Bands
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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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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

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Toning

full body

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