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Intense Workout

My Core

Intens   17 minuten

Doelgebieden: Core, Back

Uitrusting: Exercise Mat

Josh Scheidler
 		    Toegevoegd door Josh Scheidler
My Core
Tags
Lichaamsgewicht Workouts Buik & Core Workouts

Exercises

Set 1: 2 rondes
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
30 seconden
Rest
Rest
5 seconden
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.
Push-Ups
30 seconden
Rest
Rest
5 seconden
Russian Twists
Russian Twists
30 seconden
Rest
Rest
5 seconden
Fast Push-Ups
Fast Push-Ups
30 seconden
Rest
Rest
10 seconden
Your hips should stay low as you do this. Increase your speed to increase your heart rate.
Mountain Climbers
30 seconden
Rest
Rest
20 seconden

Set 2: 2 rondes
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconden
Rest
Rest
15 seconden
Y-T-A
Y-T-A
30 seconden
Rest
Rest
15 seconden

Set 3: 2 rondes
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.
Push-Ups
30 seconden
Rest
Rest
10 seconden
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
20 seconden
Rest
Rest
10 seconden
Leg Lifts
Leg Lifts
45 seconden
Rest
Rest
10 seconden
Lie on your stomach with your toes tucked in. Press your forearms on the ground and lift your body into a straight line.
Elbow Plank
20 seconden
Rest
Rest
10 seconden
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.
Push-Ups
30 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
30 seconden

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Doe deze workout in Workout Trainer
✓ Volg stap-voor-stap multimedia workouts
✓ Geïntegreerde smartwatch & hartslagmonitor ervaring
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✓ Planning om te passen bij je drukke levensstijl
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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

Meer: Hardlopen, Yoga & Pilates, Fitness Tests, Armen, Billen & Benen, Rekken, Kracht, Fietsen, Opwarming, Afkoele, Meditatie & Ademhaling, Lage Impact, Wandelen, Rotsklimmen, Uithoudingsvermogen, Kickboksen, Dans, Vrouwgericht, Mangericht, Seniorgericht, Gezondheidsproblemen, Seizoensgebonden, Pro, Gratis