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Allenamento Intenso Gratuito

Springtime 20 (Arms&Abs)

Intenso   20 minuti

Aree target: Core, Arms

Attrezzatura: Exercise Mat

Springtime 20 (Arms&Abs)
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core
Descrizione

While Spring always comes a-knocking in March, our bodies aren't always ready for the call. Wake up your bod and prepare yourself for some springtime fun! If you want a little motivation and variety, try this enjoyable upper body workout comprised of 20+ different exercises. It's low-impact and bodyweight-only!

Exercises

Set 1: 1 round
Side Bends
Side Bends
40 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
20 secondi
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
20 secondi
Windmills
Windmills
20 secondi
Knees to Elbows
Knees to Elbows
40 secondi
Transition
Transition
5 secondi

Set 2: 1 round
Rotating Elbow Plank
Rotating Elbow Plank
50 secondi
Transition
Transition
10 secondi
Ankle Grabbers
Ankle Grabbers
50 secondi
Transition
Transition
10 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
50 secondi
Transition
Transition
15 secondi
Leg Lifts
Leg Lifts
50 secondi
Transition
Transition
10 secondi
High-Plank and Knee Draw
High-Plank and Knee Draw
50 secondi
Transition
Transition
10 secondi
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
50 secondi
Transition
Transition
10 secondi
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
50 secondi
Transition
Transition
10 secondi
Right Tricep Pushups
Right Tricep Pushups
50 secondi
Transition
Transition
10 secondi
Left Tricep Pushups
Left Tricep Pushups
50 secondi
Transition
Transition
10 secondi
Floor Wipers
Floor Wipers
50 secondi
Transition
Transition
10 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
50 secondi
Transition
Transition
10 secondi
Cross Leg Obliques
Cross Leg Obliques
50 secondi
Transition
Transition
10 secondi
Return and repeat.
Tricep Dips
50 secondi
Transition
Transition
10 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
50 secondi
Transition
Transition
10 secondi
Down Unders
Down Unders
50 secondi
Rest
Rest
15 secondi

Set 3: 1 round
5 Way Push Ups
5 Way Push Ups
40 secondi
Contralateral Limb Raises
Contralateral Limb Raises
35 secondi
Modified Cobra
Modified Cobra
35 secondi
Child's Pose with Side Reaches
Child's Pose with Side Reaches
35 secondi

Workout Discussion

09 Jan
This is expertly made. Thanks.
24 Sep
obrigado.
02 Jul
Like it a lot. I will continue as time permits.

Appare in

abs & core
Addominali & Core
arms
Braccia
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

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