Gemiddelde Workout

Strong Core 3

Gemiddeld Duration 34 minuten

Doelgebieden: Core

Uitrusting: Exercise Mat, Dumbbells

Toegevoegd door Personal Trainer Ömer Köseoğlu

Tags

Thuisgym Workouts Buik & Core Workouts Dumbbell Workouts

Exercises

Set 1: 1 ronde

20 seconden

Elbows-Out Chest Stretches

Elbows-Out Chest Stretches

25 seconden

Elbow To Knee Twists

Elbow To Knee Twists

45 seconden

Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.

Alternating Side Reaches

45 seconden

Right Side Stretch

Right Side Stretch

25 seconden

Left Side Stretch

Left Side Stretch

25 seconden

Knees to Elbows

Knees to Elbows

30 seconden

Set 2: 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

20 seconden

Alternating Fire Hydrants

Alternating Fire Hydrants

50 seconden

Elbow to Knee Bird Dogs

Elbow to Knee Bird Dogs

1 minuut

30 seconden

40 seconden

30 seconden

Lying Double Knee Pull

Lying Double Knee Pull

30 seconden

30 seconden

35 seconden

20 seconden

Double Crunches

Double Crunches

30 seconden

30 seconden

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

50 seconden

30 seconden

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

Reverse Crunches

45 seconden

35 seconden

Elbow Plank with Leg Lifts

Elbow Plank with Leg Lifts

45 seconden

30 seconden

Plank Lateral Walk

Plank Lateral Walk

1 minuut

30 seconden

Plank with Shoulder Taps

Plank with Shoulder Taps

35 seconden

45 seconden

Side Plank Dips

Side Plank Dips

45 seconden

25 seconden

Side Plank Dips

Side Plank Dips

45 seconden

45 seconden

Right Oblique Crunches

Right Oblique Crunches

40 seconden

Left Oblique Crunches

Left Oblique Crunches

40 seconden

45 seconden

Left Half Side Plank

Left Half Side Plank

40 seconden

15 seconden

Right Half Side Plank

Right Half Side Plank

40 seconden

30 seconden

1 minuut

20 seconden

Contralateral Limb Raises

Contralateral Limb Raises

1 minuut

1 minuut

Side Plank with Leg Hold (R)

Side Plank with Leg Hold (R)

25 seconden

20 seconden

Side Plank with Leg Hold (L)

Side Plank with Leg Hold (L)

25 seconden

30 seconden

Side Lying Straight Leg Lifts (R)

Side Lying Straight Leg Lifts (R)

30 seconden

20 seconden

Side Lying Straight Leg Lifts (L)

Side Lying Straight Leg Lifts (L)

30 seconden

Set 3: 1 ronde

40 seconden

30 seconden

30 seconden

30 seconden

30 seconden

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Quickdraw Adjustable Dumbbells

Topkeuze voor deze Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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