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Allenamento Intenso

Autumn Abs

Intenso   1 h 31 m

Aree target: Core

Attrezzatura: Dumbbell

Rachel Miezan
 		    Aggiunto da Rachel Miezan
Autumn Abs
Tag
Allenamenti per Palestra Domestica Allenamenti per Addominali e Core Allenamenti con i Manubri
Descrizione

The leaves are changing, the evenings are shorter. What better time than now to spruce up those abs of yours! While you're at it, stay active and do some lawn work :)

Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
1 min 15 sec
Side Bends
Side Bends
1 min 15 sec
High Knees
High Knees
1 min 30 sec
Rest
Rest
5 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
2 minuti
Rest
Rest
5 secondi
Side Lunges
Side Lunges
1 minuto
Rest
Rest
5 secondi
Downward-Facing Dog with Left Leg Raise
Downward-Facing Dog with Left Leg Raise
1 minuto
Rest
Rest
15 secondi
Squats
Squats
1 min 30 sec
Rest
Rest
15 secondi
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minuto
Rest
Rest
10 secondi
Yoga Side Planks
Yoga Side Planks
4 minuti
Alternating Side Planks
Alternating Side Planks
2 minuti
Rest
Rest
10 secondi
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
2 minuti
Rest
Rest
10 secondi
Dumbbell Renegade Rows
Dumbbell Renegade Rows
1 minuto
Rest
Rest
45 secondi

Set 2: 1 round
Crunches
Crunches
1 min 45 sec
Rest
Rest
50 secondi
Pulse Ups
Pulse Ups
3 minuti
Rest
Rest
50 secondi
Hollow Body Holds
Hollow Body Holds
1 minuto
Rest
Rest
30 secondi
Forward Dragon Squats
Forward Dragon Squats
1 minuto
Rest
Rest
45 secondi
Crunches
Crunches
2 minuti
Rest
Rest
45 secondi
Bent Knee Twists
Bent Knee Twists
1 minuto
Floor Wipers
Floor Wipers
2 minuti
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
50 secondi

Set 3: 1 round
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
1 min 30 sec
Bicycle Crunches
Bicycle Crunches
30 secondi
Rest
Rest
10 secondi
Scissor Kicks
Scissor Kicks
1 minuto
Rest
Rest
50 secondi
Russian Twists
Russian Twists
1 minuto
Rest
Rest
50 secondi
Reverse Crunches
Reverse Crunches
1 min 30 sec
Rest
Rest
50 secondi

Set 4: 1 round
Left Oblique Crunches
Left Oblique Crunches
2 minuti
Rest
Rest
15 secondi
Right Oblique Crunches
Right Oblique Crunches
2 minuti
Rest
50 secondi
Kimura Sit-Ups
Kimura Sit-Ups
1 min 15 sec
Rest
40 secondi
Wide Leg Sit-ups
Wide Leg Sit-ups
2 minuti
Rest
Rest
50 secondi
Right Oblique V-Ups
Right Oblique V-Ups
1 minuto
Rest
50 secondi
Left Oblique V-Ups
Left Oblique V-Ups
1 minuto
Rest
50 secondi
Cross Body Crunches
Cross Body Crunches
1 min 30 sec
Transition
Transition
30 secondi
Kneeling Left Side Plank
Kneeling Left Side Plank
1 minuto
Transition
Transition
10 secondi
Kneeling Left Side Plank
Kneeling Left Side Plank
1 minuto
Transition
Transition
30 secondi
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 min 30 sec
Rest
Rest
50 secondi
Full Plank with Leg Lifts
Full Plank with Leg Lifts
1 minuto
Rest
Rest
45 secondi

Set 5: 1 round
Modified Burpees
Modified Burpees
1 min 30 sec
Rest
Rest
10 secondi
Inchworms
Inchworms
2 minuti
Rest
Rest
15 secondi
Cross Knees to Elbows
Cross Knees to Elbows
1 minuto
Rest
Rest
25 secondi
7 Point Touches
7 Point Touches
2 minuti
Rest
Rest
15 secondi

Set 6: 1 round
Elbow Plank
Elbow Plank
30 secondi
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
1 minuto
Rest
Rest
50 secondi
Plank with Toe Taps
Plank with Toe Taps
45 secondi
Full Scorpion
Full Scorpion
1 min 40 sec
Rest
Rest
50 secondi
Rotating Elbow Plank
Rotating Elbow Plank
3 minuti
Rest
Rest
50 secondi
Mountain Climbers
Mountain Climbers
1 minuto
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
1 minuto
Rest
Rest
10 secondi
Reverse Lunges
Reverse Lunges
1 min 20 sec

Set 7: 1 round
Child's Pose
Child's Pose
30 secondi
Sphinx Pose
Sphinx Pose
30 secondi

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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