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Intense Workout

Abs

Intens   38 minuten

Doelgebieden: Core

Uitrusting: Exercise Mat

Devanique Riley
 		    Toegevoegd door Devanique Riley
Abs
Tags
Lichaamsgewicht Workouts Buik & Core Workouts
Beschrijving

If a defined core is your goal, then this is the workout for you!

Exercises

Set 1: 1 ronde
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconden
Backward Shoulder Rolls
Backward Shoulder Rolls
15 seconden
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconden
Inward Wrist Circles
Inward Wrist Circles
15 seconden
Outward Wrist Circles
Outward Wrist Circles
15 seconden
Wide Leg Stretches
Wide Leg Stretches
45 seconden
Pretzel Stretches
Pretzel Stretches
45 seconden
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconden
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconden
Butterfly
Butterfly
30 seconden
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minuut
Transition
Transition
30 seconden

Set 2: 2 rondes
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 seconden
V-Sit Crunches
V-Sit Crunches
30 seconden
Sit-Ups
Gewichten: Licht
Sit-Ups
30 seconden
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
30 seconden
Rest
Rest
15 seconden

Set 3: 2 rondes
Crunches with Knee Hugs
Crunches with Knee Hugs
30 seconden
Teasers
Teasers
30 seconden
Bent Knee Twists
Bent Knee Twists
30 seconden
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconden
Rest
Rest
15 seconden

Set 4: 2 rondes
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
30 seconden
Ankle Grabbers
Ankle Grabbers
30 seconden
Elbow to Knee
Elbow to Knee
30 seconden
Toe Touch Single Arm
Toe Touch Single Arm
30 seconden
Rest
Rest
15 seconden

Set 5: 2 rondes
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconden
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
30 seconden
High Plank and Knee Draws
High Plank and Knee Draws
30 seconden
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
30 seconden
Rest
Rest
15 seconden

Set 6: 2 rondes
90-90 Crunch Taps
90-90 Crunch Taps
30 seconden
Fifer Scissors
Fifer Scissors
30 seconden
Frog Crunches
Frog Crunches
30 seconden
Slowly lower down from each crunch and return to the starting position.
Cross Body Crunches
30 seconden
Rest
Rest
15 seconden

Set 7: 2 rondes
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 seconden
Right Oblique Crunches
Right Oblique Crunches
30 seconden
Left Oblique Crunches
Left Oblique Crunches
30 seconden
Vertical Leg Crunches
Vertical Leg Crunches
30 seconden
Rest
Rest
15 seconden

Set 8: 1 ronde
Happy Baby
Happy Baby
1 minuut
Neck Stretch with Arm Overhead
Neck Stretch with Arm Overhead
1 minuut
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconden
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconden
Seated Side Stretch
Seated Side Stretch
1 minuut
Wide Leg Stretches
Wide Leg Stretches
1 minuut

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Training loggen
Aanbevolen Uitrusting

Doe deze workout met de beste trainingsapparatuur. We raden aan om een bluetooth borstband hartslagmonitor of een smartwatch te gebruiken voor meer trainingsoptimalisatie & prestatietracking.

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Trainingscategorieën

Uitgelicht

Uitgelicht

weight loss

Gewichtsverlies

abs & core

Buikspieren & Core

bodyweight

Lichaamsgewicht

youtube

YouTube

community created

Door de Gemeenschap Gemaakt

weightlifting

Gewichtheffen

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Volledig Lichaam

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