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Rock Solid Core

Modéré   20 minutes

Zones ciblées: Core

Équipement: No Equipment

Rock Solid Core
Mots clés
Entraînements de poids corporel Entraînements abdominaux et de base Entraînements sans équipement
Description

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Série 1 1 ronde
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minute
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 secondes
Side Plank Dips
Side Plank Dips
40 secondes
Rest
Rest
10 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
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 secondes
Side Plank Dips
Side Plank Dips
40 secondes
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 secondes
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minute
Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!
Rest
10 secondes
Side Plank Dips
Side Plank Dips
40 secondes
Begin with your palms down and knees on floor.
Rest
10 secondes
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
15 secondes

Série 2 2 rondes
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 secondes
Rest
Rest
10 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
1 minute
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 secondes
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 secondes
90-90 Crunches
90-90 Crunches
1 minute
Rest
Rest
15 secondes

Série 3 1 ronde
Contralateral Limb Raises
Contralateral Limb Raises
1 minute
Rest
Rest
15 secondes
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minute

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Apparaît dans

abs & core
Abdominaux
bodyweight
Poids corporel

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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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