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Intense Workout

Power Abs 🔥🔥🔥

Intens   34 minuten

Doelgebieden: Core, Legs

Uitrusting: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Toegevoegd door Personal Trainer Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
Tags
Lichaamsgewicht Workouts Buik & Core Workouts
Beschrijving

Melt that waistline away! Remember to exhale during each ab contraction. Breathe in when your abs aren't engaged.

Exercises

Set 1: 1 ronde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sec
Then, return to the center.
Alternating Side Reaches
1 minuut
Lunges with Rotation
Lunges with Rotation
1 minuut
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minuut
Rest
Rest
10 seconden
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuut
Rest
Rest
10 seconden
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
30 seconden
Rest
Rest
10 seconden
Ankle Grabbers
Ankle Grabbers
35 seconden
Rest
Rest
10 seconden
Lying Torso Twists
Lying Torso Twists
1 minuut
Rest
Rest
10 seconden
Sit-Ups
Sit-Ups
1 minuut
Rest
Rest
10 seconden
Plank Heel Pushes
Plank Heel Pushes
1 minuut
Rest
Rest
30 seconden
Right Oblique Crunches
Right Oblique Crunches
35 seconden
Left Oblique Crunches
Left Oblique Crunches
35 seconden
Rest
Rest
30 seconden

Set 2: 1 ronde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sec
Ankle Grabbers
Ankle Grabbers
1 minuut
Rest
Rest
10 seconden
Frog Crunches
Frog Crunches
30 seconden
Rest
Rest
10 seconden
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 minuut
Rest
Rest
10 seconden
Lying Torso Twists
Lying Torso Twists
1 minuut
Rest
Rest
25 seconden
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minuut
Rest
Rest
10 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut
Rest
Rest
30 seconden

Set 3: 1 ronde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sec
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
Rest
Rest
10 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 seconden
Rest
Rest
10 seconden
Flutter Kicks
Flutter Kicks
1 minuut
Rest
Rest
10 seconden
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
1 minuut
Rest
Rest
30 seconden

Set 4: 1 ronde
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 min 30 sec
90-90 Crunches
90-90 Crunches
30 seconden
Leg Lifts
Leg Lifts
1 minuut
Rest
Rest
10 seconden
Rest
Rest
10 seconden
The Saw
The Saw
1 minuut
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minuut
Rest
Rest
30 seconden

Set 5: 1 ronde
Easy Pose Meditation
Easy Pose Meditation
1 minuut

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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.

Toon Meer

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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