Treino Moderado

Wednesday Core

Moderado Duration 20 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat

Adicionado Por Dave Oelkers

Tags

Treinos com Peso Corporal Treinos para Abdômen e Core

Exercises

Conjunto 1: 1 rodada

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

1 minuto

Upward Facing Dog

Upward Facing Dog

30 segundos

Conjunto 2: 1 rodada

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.

20 segundos

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

Mountain Climbers

30 segundos

Plank with Shoulder Taps

Plank with Shoulder Taps

30 segundos

Plank with Toe Taps

Plank with Toe Taps

30 segundos

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

30 segundos

Transition To Crunches

20 segundos

Conjunto 3: 1 rodada

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

1 minuto

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minuto

Right Oblique Crunches

Right Oblique Crunches

1 minuto

Left Oblique Crunches

Left Oblique Crunches

1 minuto

1 minuto

Transition To Flutterkicks

20 segundos

Conjunto 4: 1 rodada

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.

20 segundos

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

Mountain Climbers

30 segundos

Plank with Shoulder Taps

Plank with Shoulder Taps

30 segundos

Plank with Toe Taps

Plank with Toe Taps

30 segundos

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

30 segundos

Transition To Crunches

20 segundos

Conjunto 5: 1 rodada

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

1 minuto

Bent Knee Hip Raises

Bent Knee Hip Raises

1 minuto

Right Oblique Crunches

Right Oblique Crunches

1 minuto

Left Oblique Crunches

Left Oblique Crunches

1 minuto

1 minuto

30 segundos

Conjunto 6: 1 rodada

Lying Spinal Twist

Lying Spinal Twist

1 minuto

Modified Boat Pose

Modified Boat Pose

1 minuto

Treinos Relacionados

15 mins 15 segs,

Core Challenge 2.0

Core Challenge 2.0

31 mins 18 segs, Moderado

11 mins 30 segs, Moderado

13 minutos, Moderado

14 mins 15 segs, Iniciante

13 minutos, Moderado

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

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

Mostrar Mais

Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro