Core Day

Warm up and light arms to core and stretch it Edit: -Russian V Twist (instead of Russian Twist) -Seated Ab Circles (instead of figure 8) -Hand back tuck (instead of knee tuck) -Iso reverse crunch (instead of Rev Crunch) -Standing Ab Twist (instead of bike crunch) -Upper circle crunch (instead of crunches)

Exercises

Série 1 1 ronde

Butt Kickers

30 secondes

Side to Side Right Leg Swings

20 secondes

Side to Side Left Leg Swings

20 secondes

Single Leg Balance with Leg Swings

40 secondes

Squats

40 réps

Série 2 1 ronde

Résistance: Modéré
❤️ Vigoureux (Zone 3)

Moderate Cycling

18 minutes

Résistance: Léger
❤️ Léger (Zone 1)

Rowing

20 minutes

Rest

1 minute

Série 3 1 ronde

❤️ Vigoureux (Zone 3)

Flutter Kicks

1 minute

Sit-Ups

1 minute

Russian Twists

1 minute

Rest

30 secondes

Lying Leg Figure Eights

30 secondes

Lying Leg Figure Eights

30 secondes

Seated Knee Tucks

30 secondes

Rest

30 secondes

Reverse Crunches

30 secondes

Bent Knee Twists

1 minute

Rest

30 secondes

Bicycle Crunches

1 minute

Crunches

30 secondes

Crunches

30 secondes

Rest

1 minute

Série 4 1 ronde

Ankle Flips

1 minute

High Knees

1 minute

Quad Stretches

1 minute

Lunges with Rotation

1 minute

Side Lunges

1 minute

Knee Folds

1 minute

Pretzel Stretches

1 minute

Lying Spinal Twist with Crossed Legs

1 min 30 secondes

Cobra

1 minute

Cat Cow

1 minute

Entraînements associé

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Core Workout

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Core Workout

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