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Allenamento Intenso

My Core

Intenso   17 minuti

Aree target: Core, Back

Attrezzatura: Exercise Mat

Josh Scheidler
 		    Aggiunto da Josh Scheidler
My Core
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Exercises

Set 1: 2 round
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 secondi
Rest
Rest
5 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
30 secondi
Rest
Rest
5 secondi
Russian Twists
Russian Twists
30 secondi
Rest
Rest
5 secondi
Fast Push-Ups
Fast Push-Ups
30 secondi
Rest
Rest
10 secondi
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 secondi
Rest
Rest
20 secondi

Set 2: 2 round
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 secondi
Rest
Rest
15 secondi
Y-T-A
Y-T-A
30 secondi
Rest
Rest
15 secondi

Set 3: 2 round
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
30 secondi
Rest
Rest
10 secondi
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 secondi
Rest
Rest
10 secondi
Leg Lifts
Leg Lifts
45 secondi
Rest
Rest
10 secondi
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 secondi
Rest
Rest
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
30 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
30 secondi

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Fai questo allenamento in Workout Trainer
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✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca
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✓ Programmazione per adattarsi al tuo stile di vita impegnato
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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