Gemiddelde Workout

Daily Workout

Gemiddeld Duration 29 minuten

Doelgebieden: Core

Uitrusting: Dumbbells, Exercise Mat

Toegevoegd door G S Gill

Tags

Thuisgym Workouts Buik & Core Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde

Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.

1 minuut

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

1 minuut

Jump your feet forward to a squat.

1 minuut

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.

1 minuut

If you're not feeling enough stretch, walk your heels closer toward your body.

1 minuut

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 minuut

40 seconden

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

Alternating Side Planks

1 minuut

In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.

1 minuut

Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.

Prisoner Squats

1 minuut

40 seconden

Jump up explosively, straightening your legs and lifting your torso up.

1 minuut

40 seconden

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

1 minuut

Twist your torso to the left and try to touch your hands to the ground.

1 minuut

40 seconden

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minuut

40 seconden

Pop right back up to the start position and repeat.

1 minuut

30 seconden

1 minuut

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

1 minuut

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. Keep your belly button drawn in.

Left Side Plank Dips

1 minuut

Lower the dumbbells back down and repeat.

Dumbbell Lateral Shoulder Raises

1 minuut

Vertical Leg Crunches

Vertical Leg Crunches

1 minuut

30 seconden

Cross Knees to Elbows

Cross Knees to Elbows

1 minuut

30 seconden

1 minuut

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

1 minuut

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 minuut

Alternating Side Crunches

Alternating Side Crunches

1 minuut

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

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