Gratis Gemiddelde Workout

Core Foundation

Gemiddeld Duration 30 minuten

Doelgebieden: Core

Uitrusting: No Equipment

Tags

Lichaamsgewicht Workouts Buik & Core Workouts Nul Apparatuur Workouts

Beschrijving

Core work for the newbies! This 30 minute core session works the trunk in every aspect, but focuses mainly on core stabilization. Core stabilization is important for everyone but is most important for people new to working out. There is no equipment needed for this one. Have fun while building your 'Core Foundation'!

Exercises

Set 1: 1 ronde

Plank with Shoulder Taps

Plank with Shoulder Taps

1 minuut

Plank with Toe Taps

Plank with Toe Taps

1 minuut

Rest

20 seconden

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

Plank Bird Dog

1 minuut

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

Alternating Side Planks

1 minuut

Rest

20 seconden

Supermans

1 minuut

Contralateral Limb Raises

Contralateral Limb Raises

1 minuut

Rest

20 seconden

Set 2: 3 rondes

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

45 seconden

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

Cross Body Crunches

45 seconden

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

Rest

10 seconden

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

Floor Bridge

1 minuut

Start on your back with bent knees in a crunch position. Inhale.

Rest

15 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

Circular Crunches

Circular Crunches

45 seconden

Rest

10 seconden

Straight Single Leg Floor Bridges

Straight Single Leg Floor Bridges

1 minuut

Rest

15 seconden

Pulse Ups

45 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

45 seconden

Rest

20 seconden

Verschijnt In

Buikspieren & Core

Lichaamsgewicht

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Trainingscategorieën

Uitgelicht

Gewichtsverlies

Buikspieren & Core

Lichaamsgewicht

YouTube

Door de Gemeenschap Gemaakt

Gewichtheffen

HIIT

Cardio

Toning

Volledig Lichaam