中級ワークアウト

Plank And Core

中級 Duration 50 分

ターゲットエリア: Core

器具: Exercise Mat, Medicine Ball, Stability Ball

追加者 James Cummings

タグ

フルジムのワークアウト腹筋＆コアのワークアウトメディシンボールのワークアウトエクササイズボールのワークアウト

Exercises

セット1: 1ラウンド

Small Reverse Arm Circles

Small Reverse Arm Circles

30 秒

Small Forward Arm Circles

Small Forward Arm Circles

30 秒

This is a good mobility movement for loosening up your shoulder joints.

Big Reverse Arm Circles

30 秒

This is a good mobility movement for loosening up your shoulder joints.

Big Forward Arm Circles

30 秒

1 分

1 分

Then, return to the center.

Alternating Side Reaches

1 分

Keep your back straight, push back with your hips like you are sitting in a chair. Bend your knees to roughly 90 degrees.

1 分

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.

❤️ 軽い（ゾーン1）

Jog on the Spot

1 分

Jumping Obliques

1 分

セット2: 1ラウンド

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 分

Right Side Plank

Right Side Plank

1 分

Left Side Plank

Left Side Plank

1 分

Plank with Toe Taps

Plank with Toe Taps

1 分

Plank with Shoulder Taps

Plank with Shoulder Taps

1 分

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 分

セット3: 1ラウンド

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 分

Right Side Plank

Right Side Plank

1 分

Left Side Plank

Left Side Plank

1 分

Plank with Toe Taps

Plank with Toe Taps

1 分

Plank with Shoulder Taps

Plank with Shoulder Taps

1 分

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 分

セット4: 1ラウンド

Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.

1 分

Right Side Plank

Right Side Plank

1 分

Left Side Plank

Left Side Plank

1 分

Plank with Toe Taps

Plank with Toe Taps

1 分

Plank with Shoulder Taps

Plank with Shoulder Taps

1 分

Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.

1 分

セット5: 1ラウンド

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 分

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 分

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 分

1 分

Russian Twists with a Ball

Russian Twists with a Ball

1 分

1 分

セット6: 1ラウンド

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 分

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 分

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 分

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 分

Russian Twists with a Ball

Russian Twists with a Ball

1 分

1 分

セット7: 1ラウンド

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 分

Exhale and crunch up. Extend your arms up and reach them toward your shins.

1 分

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 分

Straight Leg Ab Ball Raises

Straight Leg Ab Ball Raises

1 分

Russian Twists with a Ball

Russian Twists with a Ball

1 分

1 分

セット8: 1ラウンド

1 分

Lying Knee Folds

Lying Knee Folds

1 分

Lying Torso Twists

Lying Torso Twists

1 分

Reclined Butterfly

Reclined Butterfly

1 分

1 分

1 分

関連するワークアウト

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Beginning Workout

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7 分 5 秒, 初心者

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EQUIPMENT: MEDICINE BALL; BACK

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Dynamic Warm-up PT 2

Dynamic Warm-up PT 2

9 分 30 秒, 初心者

12 分 30 秒, 中級

Workout Trainerでこのワークアウトを行う

✓ ムーブバイムーブのマルチメディアワークアウトに沿って進める

✓ スマートウォッチと心拍数モニターの統合体験

✓ ポイントを獲得し、リーダーボードで競争し、モチベーションを保つ！

✓ 忙しいライフスタイルに合わせてスケジューリング

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