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Entraînement intense

Abs

Intense   38 minutes

Zones ciblées: Core

Équipement: Exercise Mat

Devanique Riley
 		    Ajouté par Devanique Riley
Abs
Mots clés
Entraînements de poids corporel Entraînements abdominaux et de base
Description

If a defined core is your goal, then this is the workout for you!

Exercises

Série 1 1 ronde
Backward Shoulder Rolls
Backward Shoulder Rolls
15 secondes
Backward Shoulder Rolls
Backward Shoulder Rolls
15 secondes
Clockwise Neck Rolls
Clockwise Neck Rolls
30 secondes
Inward Wrist Circles
Inward Wrist Circles
15 secondes
Outward Wrist Circles
Outward Wrist Circles
15 secondes
Wide Leg Stretches
Wide Leg Stretches
45 secondes
Pretzel Stretches
Pretzel Stretches
45 secondes
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 secondes
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 secondes
Butterfly
Butterfly
30 secondes
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute
Transition
Transition
30 secondes

Série 2 2 rondes
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 secondes
V-Sit Crunches
V-Sit Crunches
30 secondes
Sit-Ups
Poids: Léger
Sit-Ups
30 secondes
With your limbs straight, contract your abs and crunch up until your shoulder blades and legs are lifted off the ground. Hold for several counts before lowering and repeating.
Hollow Body Holds
30 secondes
Rest
Rest
15 secondes

Série 3 2 rondes
Crunches with Knee Hugs
Crunches with Knee Hugs
30 secondes
Teasers
Teasers
30 secondes
Bent Knee Twists
Bent Knee Twists
30 secondes
Bent Knee Hip Raises
Bent Knee Hip Raises
30 secondes
Rest
Rest
15 secondes

Série 4 2 rondes
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 secondes
Ankle Grabbers
Ankle Grabbers
30 secondes
Elbow to Knee
Elbow to Knee
30 secondes
Toe Touch Single Arm
Toe Touch Single Arm
30 secondes
Rest
Rest
15 secondes

Série 5 2 rondes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 secondes
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 secondes
High Plank and Knee Draws
High Plank and Knee Draws
30 secondes
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 secondes
Rest
Rest
15 secondes

Série 6 2 rondes
90-90 Crunch Taps
90-90 Crunch Taps
30 secondes
Fifer Scissors
Fifer Scissors
30 secondes
Frog Crunches
Frog Crunches
30 secondes
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 secondes
Rest
Rest
15 secondes

Série 7 2 rondes
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
30 secondes
Right Oblique Crunches
Right Oblique Crunches
30 secondes
Left Oblique Crunches
Left Oblique Crunches
30 secondes
Vertical Leg Crunches
Vertical Leg Crunches
30 secondes
Rest
Rest
15 secondes

Série 8 1 ronde
Happy Baby
Happy Baby
1 minute
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
15 secondes
Right Arm Cross Stretch
Right Arm Cross Stretch
15 secondes
Seated Side Stretch
Seated Side Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute

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Matériel recommandé

Pour faire cet entraînement à la maison, vous aurez besoin des équipements d'exercice suivants. Nous recommandons toujours d'utiliser un moniteur de fréquence cardiaque à bande thoracique Bluetooth lorsque vous faites de l'exercice pour une meilleure précision et une meilleure performance.

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Catégories d'entraînement

En vedette

En vedette

weight loss

Perte de poids

abs & core

Abdominaux

bodyweight

Poids corporel

youtube

Youtube

community created

Communauté créée

weightlifting

Musculation

interval timers

HIIT

cardio

Cardio

toning

Se tonifier

full body

Tout le corps

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