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高强度锻炼

Power Abs 🔥🔥🔥

激烈   34 分钟

目标区域: Core, Legs

器械: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    由私人教练添加 Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
标签
自重锻炼 腹肌和核心锻炼
描述

Melt that waistline away! Remember to exhale during each ab contraction. Breathe in when your abs aren't engaged.

Exercises

设置 1 : 1 个回合
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 分钟 30 秒
Then, return to the center.
Alternating Side Reaches
1 分钟
Lunges with Rotation
Lunges with Rotation
1 分钟
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 分钟
Rest
Rest
10 秒
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 分钟
Rest
Rest
10 秒
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 秒
Rest
Rest
10 秒
Ankle Grabbers
Ankle Grabbers
35 秒
Rest
Rest
10 秒
Lying Torso Twists
Lying Torso Twists
1 分钟
Rest
Rest
10 秒
Sit-Ups
Sit-Ups
1 分钟
Rest
Rest
10 秒
Plank Heel Pushes
Plank Heel Pushes
1 分钟
Rest
Rest
30 秒
Right Oblique Crunches
Right Oblique Crunches
35 秒
Left Oblique Crunches
Left Oblique Crunches
35 秒
Rest
Rest
30 秒

设置 2 : 1 个回合
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 分钟 30 秒
Ankle Grabbers
Ankle Grabbers
1 分钟
Rest
Rest
10 秒
Frog Crunches
Frog Crunches
30 秒
Rest
Rest
10 秒
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
1 分钟
Rest
Rest
10 秒
Lying Torso Twists
Lying Torso Twists
1 分钟
Rest
Rest
25 秒
Elbow Scissor Kicks
Elbow Scissor Kicks
1 分钟
Rest
Rest
10 秒
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 分钟
Rest
Rest
30 秒

设置 3 : 1 个回合
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 分钟 30 秒
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
30 秒
Rest
Rest
10 秒
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 秒
Rest
Rest
10 秒
Flutter Kicks
Flutter Kicks
1 分钟
Rest
Rest
10 秒
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
1 分钟
Rest
Rest
30 秒

设置 4 : 1 个回合
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Jog on the Spot
1 分钟 30 秒
90-90 Crunches
90-90 Crunches
30 秒
Leg Lifts
Leg Lifts
1 分钟
Rest
Rest
10 秒
Rest
Rest
10 秒
The Saw
The Saw
1 分钟
Firm your shoulder blades against your back for maximum effect.
Cobra
1 分钟
Rest
Rest
30 秒

设置 5 : 1 个回合
Easy Pose Meditation
Easy Pose Meditation
1 分钟

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在家做这个锻炼，你需要以下健身器材。我们总是建议在锻炼时使用蓝牙胸带心率监测器，以获得最准确和最佳性能跟踪。

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锻炼类别

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精选

weight loss

减重

abs & core

腹部和核心肌群

bodyweight

体重

youtube

YouTube

community created

已创建社区

weightlifting

举重

interval timers

间隔计时器

cardio

有氧锻炼

toning

爽肤

full body

全身

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