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Gratis Gemiddelde Workout

Rock Solid Core

Gemiddeld   20 minuten

Doelgebieden: Core

Uitrusting: No Equipment

Rock Solid Core
Tags
Lichaamsgewicht Workouts Buik & Core Workouts Nul Apparatuur Workouts
Beschrijving

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Set 1: 1 ronde
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuut
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 seconden
Side Plank Dips
Side Plank Dips
40 seconden
Rest
Rest
10 seconden
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
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!
Rest
10 seconden
Side Plank Dips
Side Plank Dips
40 seconden
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconden
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
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!
Rest
10 seconden
Side Plank Dips
Side Plank Dips
40 seconden
Begin with your palms down and knees on floor.
Rest
10 seconden
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuut
Rest
Rest
15 seconden

Set 2: 2 rondes
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuut
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 seconden
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
40 seconden
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
1 minuut
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 seconden
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
40 seconden
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 seconden
90-90 Crunches
90-90 Crunches
1 minuut
Rest
Rest
15 seconden

Set 3: 1 ronde
Contralateral Limb Raises
Contralateral Limb Raises
1 minuut
Rest
Rest
15 seconden
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuut

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Verschijnt In

abs & core
Buikspieren & Core
bodyweight
Lichaamsgewicht

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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.

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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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