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Darmowy trening umiarkowany

Abs Attack

Umiarkowany   15 minuty

Docelowe obszary: Core

Sprzęt: Exercise Mat

Abs Attack
Tagi
Treningi z Ciężarem Własnego Ciała Treningi Mięśni Brzucha i Rdzenia
Opis

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

Seria 1: 1 runda
Torso Twists
Torso Twists
30 sekundy
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
25 sekundy
Sumo Obliques
Sumo Obliques
30 sekundy
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
25 sekundy
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 sekundy
Rotating Elbow Plank
Rotating Elbow Plank
25 sekundy
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 sekundy

Seria 2: 2 rund
90-90 Crunches
90-90 Crunches
20 sekundy
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 sekundy
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 sekundy
Crunchy Frogs
Crunchy Frogs
30 sekundy
Rest
Rest
10 sekundy
Right Oblique Crunches
Right Oblique Crunches
20 sekundy
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 sekundy
Left Oblique Crunches
Left Oblique Crunches
20 sekundy
Rest
Rest
20 sekundy

Seria 3: 2 rund
Right Oblique V-Ups
Right Oblique V-Ups
20 sekundy
Upward Plank
Upward Plank
20 sekundy
Left Oblique V-Ups
Left Oblique V-Ups
20 sekundy
Lotus Crunches
Lotus Crunches
30 sekundy
Vertical Leg Crunches
Vertical Leg Crunches
25 sekundy
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 sekundy

Seria 4: 1 runda
Y-T-A
Y-T-A
25 sekundy
Half Cobra Pose
Half Cobra Pose
20 sekundy
Stretch your arms overhead with palms on the ground.
Child's Pose
30 sekundy

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
Wszystkie komentarze »

Pojawia się w

abs & core
Brzuch i rdzeń
bodyweight
Ciężar ciała

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Kategorie treningów

Wyróżnione

Wyróżnione

weight loss

Utrata wagi

abs & core

Brzuch i rdzeń

bodyweight

Ciężar ciała

youtube

YouTube

community created

Stworzone przez społeczność

weightlifting

Podnoszenie ciężarów

interval timers

HIIT

cardio

Cardio

toning

Tonizowanie

full body

Całe ciało

Więcej: Bieganie, Joga i Pilates, Testy kondycyjne, Ramiona, Pośladki i nogi, Rozciąganie, Siła, Jazda na rowerze, Rozgrzewka, Chłodzenie, Medytacja i oddychanie, Niski wpływ, Chodzenie, Wspinaczka skałkowa, Wytrzymałość, Kickboxing, Taniec, Skupione na kobietach, Skupione na mężczyznach, Skupione na seniorach, Problemy zdrowotne, Sezonowe, Pro, Darmowe