Thursday

Intenso Duration 21 minutos

Áreas Alvo: Core, Full Body

Equipamento: Exercise Mat, Medicine Ball

Adicionado Por Satendra Singh

Tags

Treinos Completos na Academia Treinos para Abdômen e Core Treinos com Bola Medicinal

Exercises

Conjunto 1: 1 rodada

If possible, press your heels toward the floor. Keep your shoulders down and back.

Downward Facing Dog

45 segundos

Jump out, spreading your legs and snapping your arms to the sides.

1 minuto

Then drop your head, round your spine and arch your back. Repeat.

40 segundos

Twist your torso to the left and try to touch your hands to the ground.

1 minuto

Conjunto 2: 3 rodadas

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

40 segundos

Keep your navel drawn in and your shoulders away from your ears.

❤️ Muito Difícil (Zona 4)

Mountain Climbers

35 segundos

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

45 segundos

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

Reverse Crunches

40 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

30 segundos

Dip your hips down and up, aiming to go slightly higher than neutral. Keep going. And remember: don't slouch and keep those dips steady!

Right Side Plank Dips

30 segundos

Cross Knees to Elbows

Cross Knees to Elbows

45 segundos

Bridge with Pullovers

Bridge with Pullovers

40 segundos

Conjunto 3: 1 rodada

Stretch your arms overhead with palms on the ground.

40 segundos

Feel your chest and shoulders open up as you take in several deep breaths from your belly.

40 segundos

Firm your shoulder blades against your back for maximum effect.

40 segundos

Lying Knee Folds

Lying Knee Folds

45 segundos

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Treinos com o mesmo Equipamento

Full Body Workout with Dumbbells

Full Body Workout with Dumbbells

20 mins 8 segs, Moderado

Stronger Abs #5

Stronger Abs #5

20 mins 20 segs, Moderado

Medicine Ball HIIT

Medicine Ball HIIT

22 mins 43 segs, Intenso

Slam Ball Partner Workout

Slam Ball Partner Workout

20 mins 43 segs, Moderado

Slam Ball Workout

Slam Ball Workout

24 mins 30 segs, Moderado

HIIT Abs with Med Ball

HIIT Abs with Med Ball

20 mins 31 segs, Intenso

Faça este treino no Workout Trainer

✓ Siga junto aos treinos multimídia passo a passo

✓ Experiência integrada de smartwatch e monitor de frequência cardíaca

✓ Ganhe pontos, compita no ranking, mantenha-se motivado!

✓ Agendamento para se adequar ao seu estilo de vida agitado

Registrar Treino

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.

JadeYoga Harmony Yoga Mat

JadeYoga Voyager Yoga Mat

Gorilla Mats Premium Large Exercise Mat

SPRI Medicine Ball

WF Athletic Supply Medicine & Exercise Ball

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro