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Allenamento Moderato Gratuito

Rock Solid Core

Moderato   20 minuti

Aree target: Core

Attrezzatura: No Equipment

Rock Solid Core
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core Allenamenti senza Attrezzi
Descrizione

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Set 1: 1 round
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 secondi
Side Plank Dips
Side Plank Dips
40 secondi
Rest
Rest
10 secondi
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
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 secondi
Side Plank Dips
Side Plank Dips
40 secondi
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 secondi
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minuto
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 secondi
Side Plank Dips
Side Plank Dips
40 secondi
Begin with your palms down and knees on floor.
Rest
10 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuto
Rest
Rest
15 secondi

Set 2: 2 round
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuto
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 secondi
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 secondi
Rest
Rest
10 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
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 secondi
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
40 secondi
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 secondi
90-90 Crunches
90-90 Crunches
1 minuto
Rest
Rest
15 secondi

Set 3: 1 round
Contralateral Limb Raises
Contralateral Limb Raises
1 minuto
Rest
Rest
15 secondi
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

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

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