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Treino Intenso

6 Pack

Intenso   20 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat, Chair

Pedro Pires
 		    Adicionado Por Pedro Pires
6 Pack
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core Treinos com Cadeira

Exercises

Conjunto 1: 1 rodada
Flutter Kicks
Flutter Kicks
45 segundos
Rest
Rest
15 segundos
Sit-Ups with Reach Ups
Sit-Ups with Reach Ups
45 segundos
Rest
Rest
15 segundos
Jack Knife
Jack Knife
45 segundos
Rest
Rest
15 segundos
Modified Boat Pose
Modified Boat Pose
45 segundos
Rest
Rest
15 segundos
Floor Wipers
Floor Wipers
45 segundos
Rest
Rest
15 segundos
Crunchy Frogs
Crunchy Frogs
45 segundos
Rest
Rest
15 segundos
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
45 segundos
Rest
Rest
15 segundos
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 segundos
Rest
Rest
15 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
45 segundos
Rest
Rest
15 segundos
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 segundos
Rest
Rest
15 segundos
Left Side Plank
Left Side Plank
22 segundos
Right Side Plank
Right Side Plank
22 segundos
Rest
Rest
15 segundos
Right Half Side Plank
Right Half Side Plank
22 segundos
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
22 segundos
Rest
Rest
15 segundos
Plank with Toe Taps
Plank with Toe Taps
45 segundos
Rest
Rest
15 segundos
Leg Raises
Leg Raises
45 segundos
Rest
Rest
15 segundos
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
45 segundos
Rest
Rest
15 segundos
Plank Hopovers
Plank Hopovers
45 segundos
Rest
Rest
15 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
45 segundos
Rest
Rest
15 segundos
Hold for several counts before returning and switching sides.
Half Side Planks
22 segundos
Hold for several counts before returning and switching sides.
Half Side Planks
22 segundos
Rest
Rest
15 segundos
Seated Crunches
Seated Crunches
45 segundos
Rest
Rest
15 segundos
Opposite Knee Mountain Climbers
Opposite Knee Mountain Climbers
45 segundos

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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

Mais: Corrida, Yoga & Pilates, Testes de Fitness, Braços, Bumbum & Pernas, Alongamento, Força, Ciclismo, Aquecimento, Desaquecimento, Meditação & Respiração, Baixo Impacto, Caminhada, Escalada, Resistência, Kickboxing, Dança, Focado em Mulheres, Focado em Homens, Focado em Idosos, Problemas de Saúde, Sazonal, Pro, Grátis