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Treino Intenso

Power Abs 🔥🔥🔥

Intenso   34 minutos

Áreas Alvo: Core, Legs

Equipamento: Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Adicionado por Personal Trainer Frank 🇺🇸 🇩🇪
Power Abs 🔥🔥🔥
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core
Descrição

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

Exercises

Conjunto 1: 1 rodada
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 min 30 segs
Then, return to the center.
Alternating Side Reaches
1 minuto
Lunges with Rotation
Lunges with Rotation
1 minuto
Lift back up to the start position and repeat, alternating sides.
Rotating Toe Touches
1 minuto
Rest
Rest
10 segundos
Lie on your back with your knees bent and your hands behind neck. Inhale.
Crunches
1 minuto
Rest
Rest
10 segundos
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 segundos
Rest
Rest
10 segundos
Ankle Grabbers
Ankle Grabbers
35 segundos
Rest
Rest
10 segundos
Lying Torso Twists
Lying Torso Twists
1 minuto
Rest
Rest
10 segundos
Sit-Ups
Sit-Ups
1 minuto
Rest
Rest
10 segundos
Plank Heel Pushes
Plank Heel Pushes
1 minuto
Rest
Rest
30 segundos
Right Oblique Crunches
Right Oblique Crunches
35 segundos
Left Oblique Crunches
Left Oblique Crunches
35 segundos
Rest
Rest
30 segundos

Conjunto 2: 1 rodada
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 min 30 segs
Ankle Grabbers
Ankle Grabbers
1 minuto
Rest
Rest
10 segundos
Frog Crunches
Frog Crunches
30 segundos
Rest
Rest
10 segundos
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 minuto
Rest
Rest
10 segundos
Lying Torso Twists
Lying Torso Twists
1 minuto
Rest
Rest
25 segundos
Elbow Scissor Kicks
Elbow Scissor Kicks
1 minuto
Rest
Rest
10 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto
Rest
Rest
30 segundos

Conjunto 3: 1 rodada
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 min 30 segs
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 segundos
Rest
Rest
10 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
30 segundos
Rest
Rest
10 segundos
Flutter Kicks
Flutter Kicks
1 minuto
Rest
Rest
10 segundos
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 minuto
Rest
Rest
30 segundos

Conjunto 4: 1 rodada
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 min 30 segs
90-90 Crunches
90-90 Crunches
30 segundos
Leg Lifts
Leg Lifts
1 minuto
Rest
Rest
10 segundos
Rest
Rest
10 segundos
The Saw
The Saw
1 minuto
Firm your shoulder blades against your back for maximum effect.
Cobra
1 minuto
Rest
Rest
30 segundos

Conjunto 5: 1 rodada
Easy Pose Meditation
Easy Pose Meditation
1 minuto

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Equipamento Recomendado

Faça este treino com o melhor equipamento de exercício. Recomendamos o uso de um monitor de frequência cardíaca de tira peitoral bluetooth ou um smartwatch para mais otimização de treinamento e acompanhamento de desempenho.

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Categorias de treino

Destaque

Destaque

weight loss

Perda de Peso

abs & core

Abdômen & Core

bodyweight

Peso Corporal

youtube

YouTube

community created

Criado pela Comunidade

weightlifting

Levantamento de Peso

interval timers

HIIT

cardio

Cardio

toning

Tonificação

full body

Corpo Inteiro

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