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Allenamento Intenso

Killer Abs

Intenso   41 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Axel Olsen
 		    Aggiunto da Axel Olsen
Killer Abs
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core

Exercises

Set 1: 1 round
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Fast Crunches
1 min 30 sec
Rest
Rest
15 secondi
Sit Ups with Reach Ups
Sit Ups with Reach Ups
1 minuto
Rest
Rest
20 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 min 30 sec
Rest
Rest
20 secondi
Alternating Side Crunches
Alternating Side Crunches
30 secondi
Rest
Rest
15 secondi
Alternating Side Crunches
Alternating Side Crunches
30 secondi
Rest
Rest
15 secondi
Rest
Rest
15 secondi
Leg Raises
Leg Raises
1 min 30 sec
Rest
Rest
15 secondi
Left Oblique Crunches
Left Oblique Crunches
45 secondi
Rest
Rest
7 secondi
Right Oblique Crunches
Right Oblique Crunches
45 secondi
Rest
Rest
15 secondi
Diamond Crunches
Diamond Crunches
1 min 30 sec
Rest
Rest
15 secondi
Flutter Kicks
❤️ Vigoroso (Zona 3)
Flutter Kicks
30 secondi
Rest
Rest
20 secondi
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 min 15 sec
Rest
Rest
15 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
1 min 30 sec
Rest
Rest
15 secondi
Crunches with Knee Hugs
Crunches with Knee Hugs
1 min 30 sec
Rest
Rest
15 secondi
Vertical Leg Crunches
Vertical Leg Crunches
40 secondi
Rest
Rest
15 secondi
90-90 Crunches
90-90 Crunches
1 min 30 sec
Rest
Rest
20 secondi
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 minuto
Rest
Rest
20 secondi
Lie on your right side with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other and lift your body up to neutral.
Right Side Plank Dips
1 minuto
Rest
Rest
10 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
1 minuto
Rest
Rest
15 secondi
Right Half Side Plank
Right Half Side Plank
40 secondi
Rest
Rest
7 secondi
Left Half Side Plank
Left Half Side Plank
40 secondi
Rest
Rest
35 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
1 minuto
Rest
Rest
35 secondi
Ankle Grabbers
Ankle Grabbers
100 ripetizioni
Rest
Rest
15 secondi
Plank with Arm Lifts
Plank with Arm Lifts
45 secondi
Rest
Rest
15 secondi
Ab Choppers
Ab Choppers
1 min 10 sec
Rest
Rest
15 secondi
Bent Knee Twists
Bent Knee Twists
50 secondi
Rest
Rest
15 secondi
Basic Move
Basic Move
1 min 30 sec
Rest
Rest
15 secondi
Lower back down smoothly with an exhale.
Ab Curls
1 min 15 sec
Rest
Rest
30 secondi
High Knee Obliques
High Knee Obliques
40 secondi
Rest
Rest
30 secondi
Lying Supermans
Lying Supermans
3 min 20 sec

Workout Discussion

04 Jan
gracias axelitoo!!
04 Jan
muy bien denisse!

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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