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Allenamento Intenso Gratuito

Autumn Abs

Intenso   34 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Autumn Abs
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core
Descrizione

The leaves are changing, the evenings are shorter. What better time than now to spruce up those abs of yours! While you're at it, stay active and do some lawn work :)

Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
1 minuto
Side Bends
Side Bends
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.
High Knees
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

Set 2: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
1 minuto
Rest
Rest
30 secondi
Pulse Ups
Pulse Ups
1 minuto
Rest
Rest
30 secondi
V-Sit Holds
V-Sit Holds
1 minuto
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
30 secondi

Set 3: 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
Flutter Kicks
Flutter Kicks
1 minuto
Start on your back with bent knees in a crunch position. Inhale.
Rest
50 secondi
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
1 minuto
Rest
Rest
50 secondi

Set 4: 1 round
Left Oblique Crunches
Left Oblique Crunches
1 minuto
Rest
Rest
50 secondi
Right Oblique Crunches
Right Oblique Crunches
1 minuto
Rest
50 secondi
Vertical Leg Crunches
Vertical Leg Crunches
1 minuto
Rest
50 secondi
Wide Leg Sit-ups
Wide Leg Sit-ups
1 minuto
Rest
Rest
50 secondi
Right Oblique V-Ups
Right Oblique V-Ups
1 minuto
Rest
50 secondi
Left Oblique V-Ups
Left Oblique V-Ups
1 minuto
Rest
50 secondi
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
1 minuto

Set 5: 1 round
Jump your feet forward to a squat.
Burpees
1 minuto
Inchworms
Inchworms
1 minuto
Child's Pose with Reverse Prayer
Child's Pose with Reverse Prayer
1 minuto

Set 6: 1 round
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minuto
Rest
Rest
50 secondi
Rotating Elbow Plank
Rotating Elbow Plank
1 minuto
Rest
Rest
50 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
1 minuto

Set 7: 1 round
Stretch your arms overhead with palms on the ground.
Child's Pose
30 secondi
Sphinx Pose
Sphinx Pose
30 secondi

Workout Discussion

03 Oct
Agreed! This could easily be condensed with fewer and shorter breaks!!
26 Sep
Good exercises. Got bored with the minute rest in between each move.

Appare in

abs & core
Addominali & Core
bodyweight
Peso Corporeo

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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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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

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