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Abs Attack

Modéré   15 minutes

Zones ciblées: Core

Équipement: Exercise Mat

Abs Attack
Mots clés
Entraînements de poids corporel Entraînements abdominaux et de base
Description

This is a quick core workout designed to attack your upper and outer ab layers (rectus abdominus & external obliques). If you challenge yourself to do at least 5 reps of each core exercise, you will have completed over 150 core contraptions in 15 min -- totally doable! Remember to exhale as you contract your ab muscles during each rep.

Exercises

Série 1 1 ronde
Torso Twists
Torso Twists
30 secondes
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
25 secondes
Sumo Obliques
Sumo Obliques
30 secondes
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
25 secondes
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
20 secondes
Rotating Elbow Plank
Rotating Elbow Plank
25 secondes
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 secondes

Série 2 2 rondes
90-90 Crunches
90-90 Crunches
20 secondes
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
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
25 secondes
Crunchy Frogs
Crunchy Frogs
30 secondes
Rest
Rest
10 secondes
Right Oblique Crunches
Right Oblique Crunches
20 secondes
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
20 secondes
Left Oblique Crunches
Left Oblique Crunches
20 secondes
Rest
Rest
20 secondes

Série 3 2 rondes
Right Oblique V-Ups
Right Oblique V-Ups
20 secondes
Upward Plank
Upward Plank
20 secondes
Left Oblique V-Ups
Left Oblique V-Ups
20 secondes
Lotus Crunches
Lotus Crunches
30 secondes
Vertical Leg Crunches
Vertical Leg Crunches
25 secondes
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 secondes

Série 4 1 ronde
Y-T-A
Y-T-A
25 secondes
Half Cobra Pose
Half Cobra Pose
20 secondes
Stretch your arms overhead with palms on the ground.
Child's Pose
30 secondes

Workout Discussion

02 Sep
worst workout ever....why would design a workout solely relying on crunches? why won't you consider variations?
30 Apr
My favorite was the bicycle crunches my least favorite was the crunchy frogs.
30 Apr
It was pretty easy for me. I liked it
18 Jun
Too fast to follow. At least he should teach the exercises for a few seconds before jumping in.
19 Jan
one of my fav
16 Nov
Amazing
11 Jul
Horrible workout. It changes every 20 secs and you can't keep up with it
21 Jul
Wow! Loved it!
20 Mar
This was my first workout and it was an amazing ab workout. Thank-you!!!
13 Feb
Very nice
Tous les commentaires »

Apparaît dans

abs & core
Abdominaux
bodyweight
Poids corporel

Entraînements associé

Amazing Abs Attack
Amazing Abs Attack
10 minutes, Modéré
Ab Burnout
Ab Burnout
15 minutes, Modéré
Abs & Obliques
Abs & Obliques
7 minutes 25 secondes, Modéré
Absolutely Amazing Abs
Absolutely Amazing Abs
32 minutes, Modéré
Hard To The Core
Hard To The Core
9 minutes 50 secondes, Modéré
All-Out Abs
All-Out Abs
8 minutes, Intense
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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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