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Gratis Gemiddelde Workout

Cool Core

Gemiddeld   15 minuten

Doelgebieden: Core

Uitrusting: Exercise Mat

Cool Core
Tags
Lichaamsgewicht Workouts Buik & Core Workouts
Beschrijving

The winter months are a great time to build the core musculature up so you can show off all of your hard work in the spring and summer. No equipment needed for this plank based torso torture. Enjoy!

Exercises

Set 1: 2 rondes
Rotating Elbow Plank
Rotating Elbow Plank
30 seconden
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
30 seconden
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
20 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
30 seconden
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!
Transition
10 seconden
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
30 seconden
Rest
Rest
20 seconden
Then, hop back to your starting position.
Plank Hop Outs
30 seconden
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
30 seconden
Rest
Rest
20 seconden
Left Side Plank Rainbows
Left Side Plank Rainbows
30 seconden
Transition
Transition
10 seconden
Right Side Plank Rainbows
Right Side Plank Rainbows
30 seconden
Rest
Rest
20 seconden
Plank Lateral Walk
Plank Lateral Walk
30 seconden
Rest
Rest
20 seconden

Set 2: 1 ronde
Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.
Plank Bird Dog
45 seconden
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
45 seconden

Verschijnt In

abs & core
Buikspieren & Core
bodyweight
Lichaamsgewicht

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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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