Allenamento Moderato Gratuito

Cool Core

Moderato Duration 15 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Tag

Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Descrizione

The winter months are a great time to build the core musculature up so you can show off all of your hard work in the spring and summer. No equipment needed for this plank based torso torture. Enjoy!

Exercises

Set 1: 2 round

Rotating Elbow Plank

Rotating Elbow Plank

30 secondi

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

30 secondi

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

Rest

20 secondi

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral. Keep your belly button drawn in.

Left Side Plank Dips

30 secondi

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!

Transition

10 secondi

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!

Right Side Plank Dips

30 secondi

Rest

20 secondi

Then, hop back to your starting position.

Plank Hop Outs

30 secondi

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

30 secondi

Rest

20 secondi

Left Side Plank Rainbows

Left Side Plank Rainbows

30 secondi

Transition

10 secondi

Right Side Plank Rainbows

Right Side Plank Rainbows

30 secondi

Rest

20 secondi

Plank Lateral Walk

Plank Lateral Walk

30 secondi

Rest

20 secondi

Set 2: 1 round

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

Plank Bird Dog

45 secondi

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 secondi

Appare in

Addominali & Core

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Fai questo allenamento in Workout Trainer

✓ Segui passo dopo passo gli allenamenti multimediali

✓ Esperienza integrata di smartwatch e monitor della frequenza cardiaca

✓ Guadagna punti, competi nella classifica, rimani motivato!

✓ Programmazione per adattarsi al tuo stile di vita impegnato

Registrare Allenamento

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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