무료 보통 운동

Abs Attack

보통 Duration 15 분들

대상 영역: Core

장비: Exercise Mat

태그들

체중 운동 복근 및 코어 운동

설명

This is a quick core workout designed to attack your upper and outer ab layers (rectus abdominus & external obliques). If you challenge yourself to do at least 5 reps of each core exercise, you will have completed over 150 core contraptions in 15 min -- totally doable! Remember to exhale as you contract your ab muscles during each rep.

Exercises

세트 1: 1 라운드

Torso Twists

30 초들

Jump up explosively, straightening your legs and lifting your torso up.

Squat Jumps

25 초들

Sumo Obliques

30 초들

Hold your body in a very straight line keeping your abs and glutes contracted.

Elbows to Hands Plank

25 초들

Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.

Bird Dog

20 초들

Rotating Elbow Plank

Rotating Elbow Plank

25 초들

Lie on your back with your knees bent and your hands behind neck. Inhale.

Rest

10 초들

세트 2: 2 라운드

90-90 Crunches

20 초들

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

Crunches

30 초들

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

25 초들

Crunchy Frogs

30 초들

Rest

10 초들

Right Oblique Crunches

Right Oblique Crunches

20 초들

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

20 초들

Left Oblique Crunches

Left Oblique Crunches

20 초들

Rest

20 초들

세트 3: 2 라운드

Right Oblique V-Ups

Right Oblique V-Ups

20 초들

Upward Plank

20 초들

Left Oblique V-Ups

Left Oblique V-Ups

20 초들

Lotus Crunches

30 초들

Vertical Leg Crunches

Vertical Leg Crunches

25 초들

Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.

Corpse

20 초들

세트 4: 1 라운드

Y-T-A

25 초들

Half Cobra Pose

Half Cobra Pose

20 초들

Stretch your arms overhead with palms on the ground.

Child's Pose

30 초들

Workout Discussion

02 Sep

Theitguy👨🏼‍💻 ᕦ.

worst workout ever....why would design a workout solely relying on crunches? why won't you consider variations?

30 Apr

My favorite was the bicycle crunches my least favorite was the crunchy frogs.

30 Apr

It was pretty easy for me. I liked it

18 Jun

Too fast to follow. At least he should teach the exercises for a few seconds before jumping in.

19 Jan

one of my fav

16 Nov

Amazing

11 Jul

Horrible workout. It changes every 20 secs and you can't keep up with it

21 Jul

Wow! Loved it!

20 Mar

This was my first workout and it was an amazing ab workout. Thank-you!!!

13 Feb

Very nice

모든 댓글들 »

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추천 장비

최고의 운동 장비로 이 운동을 해보세요. 블루투스 체스트 스트랩 심박수 모니터 또는 스마트워치를 사용하는 것을 추천합니다. 이를 통해 훈련 최적화와 성능 추적이 가능합니다.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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