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

Seria 1: 1 runda

Butt Kickers

30 sekundy

Side to Side Right Leg Swings

20 sekundy

Side to Side Left Leg Swings

20 sekundy

Single Leg Balance with Leg Swings

40 sekundy

Squats

40 powtórzenia

Seria 2: 1 runda

Opór: Umiarkowany
❤️ Intensywny (Strefa 3)

Moderate Cycling

18 minuty

Opór: Lekki
❤️ Lekki (Strefa 1)

Rowing

20 minuty

Rest

1 minuta

Seria 3: 1 runda

❤️ Intensywny (Strefa 3)

Flutter Kicks

1 minuta

Sit-Ups

1 minuta

Russian Twists

1 minuta

Rest

30 sekundy

Lying Leg Figure Eights

30 sekundy

Lying Leg Figure Eights

30 sekundy

Seated Knee Tucks

30 sekundy

Rest

30 sekundy

Reverse Crunches

30 sekundy

Bent Knee Twists

1 minuta

Rest

30 sekundy

Bicycle Crunches

1 minuta

Crunches

30 sekundy

Crunches

30 sekundy

Rest

1 minuta

Seria 4: 1 runda

Ankle Flips

1 minuta

High Knees

1 minuta

Quad Stretches

1 minuta

Lunges with Rotation

1 minuta

Side Lunges

1 minuta

Knee Folds

1 minuta

Pretzel Stretches

1 minuta

Lying Spinal Twist with Crossed Legs

1 min 30 sek

Cobra

1 minuta

Cat Cow

1 minuta

Powiązane treningi

Core Day

5 min 23 sek, Umiarkowany

Core Activation

48 minuty, Dla początkujących

Core Day

2 min 50 sek, Umiarkowany

Core Workout

7 minuty, Umiarkowany

Core Circuit

16 minuty, Intensywny

Core

21 min 45 sek, Umiarkowany