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Allenamento Moderato Gratuito

Cordio

Moderato   20 minuti

Aree target: Core

Attrezzatura: Exercise Mat

Cordio
Tag
Allenamenti con Peso Corporeo Allenamenti per Addominali e Core
Descrizione

You guessed it! This workout is an even mix of both core and cardio exercises. No equipment needed. Just be ready to fire up the core and elevate your heart rate at the same time! This is a great one to blast the fat and feel ready for the beach.

Exercises

Set 1: 1 round
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
45 secondi
Then, hop back to your starting position.
❤️ Moderato (Zona 2)
Plank Hop Outs
45 secondi
Rest
Rest
10 secondi
Plank with Shoulder Taps
Plank with Shoulder Taps
45 secondi
Flying Supermans
Flying Supermans
45 secondi
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
45 secondi
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
40 secondi
Rest
Rest
15 secondi

Set 2: 1 round
Pogo Hops
❤️ Vigoroso (Zona 3)
Pogo Hops
30 secondi
Quick Feet
❤️ Vigoroso (Zona 3)
Quick Feet
30 secondi
Rest
Rest
10 secondi
Plank Lateral Walk
Plank Lateral Walk
40 secondi
Stand tall with your feet wider than shoulder width apart.
Rest
10 secondi
Front Back Hops in Place
❤️ Moderato (Zona 2)
Front Back Hops in Place
45 secondi
Rest
Rest
10 secondi
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
40 secondi
Start standing with your feet hip-width apart. Elbows slightly bent.
Rest
10 secondi
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
❤️ Moderato (Zona 2)
High Knees
45 secondi
Rest
Rest
10 secondi
Rotating Elbow Plank
Rotating Elbow Plank
40 secondi
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Rest
10 secondi
Butt Kickers
❤️ Moderato (Zona 2)
Butt Kickers
45 secondi
Rest
Rest
10 secondi
Superman Planks
Superman Planks
40 secondi
Rest
Rest
10 secondi
Ice Skaters
❤️ Moderato (Zona 2)
Ice Skaters
45 secondi
Rest
Rest
20 secondi

Set 3: 1 round
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
1 minuto
Rest
Rest
10 secondi
Basketball Shots
❤️ Moderato (Zona 2)
Basketball Shots
1 minuto
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 secondi
Bent Knee Hip Raises
Bent Knee Hip Raises
1 minuto
Rest
Rest
10 secondi
Shadow Boxing
❤️ Vigoroso (Zona 3)
Shadow Boxing
1 minuto
Rest
Rest
10 secondi
Toe Touch Single Arm
Toe Touch Single Arm
1 minuto
Rest
Rest
10 secondi
Keep your navel drawn in and your shoulders away from your ears.
❤️ Moderato (Zona 2)
Mountain Climbers
1 minuto

Workout Discussion

09 Sep
Anyone know how many calories were burned with this workout?
12 Aug
cest tres bien
23 Jun
Wow.. Really does hit hidden areas of core!!👍

Appare in

cardio
Cardio
abs & core
Addominali & Core
bodyweight
Peso Corporeo

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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.

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Categorie di allenamento

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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