Gratis Gemiddelde Workout

Core Primer Plus

Gemiddeld Duration 10 minuten

Doelgebieden: Warmup, Core

Uitrusting: Exercise Mat

Tags

Lichaamsgewicht Workouts Opwarm Workouts

Beschrijving

Use this short but powerful warm-up to prime your core muscles to fire better during the rest of your training.

Exercises

Set 1: 1 ronde

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

40 seconden

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

40 seconden

Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.

❤️ Licht (Zone 1)

40 seconden

Sit-Ups with Stretch Fold

Sit-Ups with Stretch Fold

40 seconden

Set 2: 1 ronde

40 seconden

10 seconden

Slowly lower down from each crunch and return to the starting position.

Cross Body Crunches

40 seconden

10 seconden

❤️ Matig (Zone 2)

40 seconden

10 seconden

40 seconden

10 seconden

Set 3: 1 ronde

Dip your hips down and up, aiming to go slightly higher than neutral.

Right Side Plank Dips

20 seconden

Hold briefly, then return in a controlled manner to plank.

❤️ Matig (Zone 2)

Alternating Side Planks

30 seconden

Lift your body up to neutral. Hold a moment. Then dip your hips down and back up, aiming to go slightly higher than neutral.

Left Side Plank Dips

20 seconden

Push-Up and Rotation

❤️ Matig (Zone 2)

Push-Up and Rotation

30 seconden

15 seconden

Set 4: 1 ronde

Standing Cat Cow

Standing Cat Cow

40 seconden

40 seconden

Good Morning Sunshines

Good Morning Sunshines

50 seconden

Verschijnt In

Buikspieren & Core

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Doe deze workout in Workout Trainer

✓ Volg stap-voor-stap multimedia workouts

✓ Geïntegreerde smartwatch & hartslagmonitor ervaring

✓ Verdien punten, strijd op het scorebord, blijf gemotiveerd!

✓ Planning om te passen bij je drukke levensstijl

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Toon Meer

Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam