Skimble
Baixe na App Store
Treino Moderado Grátis

Abs Attack

Moderado   15 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat

Abs Attack
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core
Descrição

This is a quick core workout designed to attack your upper and outer ab layers (rectus abdominus & external obliques). If you challenge yourself to do at least 5 reps of each core exercise, you will have completed over 150 core contraptions in 15 min -- totally doable! Remember to exhale as you contract your ab muscles during each rep.

Exercises

Conjunto 1: 1 rodada
Torso Twists
Torso Twists
30 segundos
Jump up explosively, straightening your legs and lifting your torso up.
Squat Jumps
25 segundos
Sumo Obliques
Sumo Obliques
30 segundos
Hold your body in a very straight line keeping your abs and glutes contracted.
Elbows to Hands Plank
25 segundos
Come back to your hands and knees. If you're feeling tipsy, widen the stance you have on your hands and knees.
Bird Dog
20 segundos
Rotating Elbow Plank
Rotating Elbow Plank
25 segundos
Lie on your back with your knees bent and your hands behind neck. Inhale.
Rest
10 segundos

Conjunto 2: 2 rodadas
90-90 Crunches
90-90 Crunches
20 segundos
Exhale and you curl your back to lift your shoulders towards the ceiling. Lower to the ground and repeat.
Crunches
30 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
25 segundos
Crunchy Frogs
Crunchy Frogs
30 segundos
Rest
Rest
10 segundos
Right Oblique Crunches
Right Oblique Crunches
20 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
20 segundos
Left Oblique Crunches
Left Oblique Crunches
20 segundos
Rest
Rest
20 segundos

Conjunto 3: 2 rodadas
Right Oblique V-Ups
Right Oblique V-Ups
20 segundos
Upward Plank
Upward Plank
20 segundos
Left Oblique V-Ups
Left Oblique V-Ups
20 segundos
Lotus Crunches
Lotus Crunches
30 segundos
Vertical Leg Crunches
Vertical Leg Crunches
25 segundos
Open up your legs and place your thighs, knees and toes slightly outward. This is a great way to relax your heart, so make sure nothing is raised off the ground.
Corpse
20 segundos

Conjunto 4: 1 rodada
Y-T-A
Y-T-A
25 segundos
Half Cobra Pose
Half Cobra Pose
20 segundos
Stretch your arms overhead with palms on the ground.
Child's Pose
30 segundos

Workout Discussion

02 Sep
worst workout ever....why would design a workout solely relying on crunches? why won't you consider variations?
30 Apr
My favorite was the bicycle crunches my least favorite was the crunchy frogs.
30 Apr
It was pretty easy for me. I liked it
18 Jun
Too fast to follow. At least he should teach the exercises for a few seconds before jumping in.
19 Jan
one of my fav
16 Nov
Amazing
11 Jul
Horrible workout. It changes every 20 secs and you can't keep up with it
21 Jul
Wow! Loved it!
20 Mar
This was my first workout and it was an amazing ab workout. Thank-you!!!
13 Feb
Very nice
Todos os comentários »

Aparece em

abs & core
Abdômen & Core
bodyweight
Peso Corporal

Treinos Relacionados

Amazing Abs Attack
Amazing Abs Attack
10 minutos, Moderado
Ab Burnout
Ab Burnout
15 minutos, Moderado
Abs & Obliques
Abs & Obliques
7 mins 25 segs, Moderado
Absolutely Amazing Abs
Absolutely Amazing Abs
32 minutos, Moderado
Hard To The Core
Hard To The Core
9 mins 50 segs, Moderado
All-Out Abs
All-Out Abs
8 minutos, 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
Baixe na App Store   Baixe o Workout Trainer do Google Play.
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.

Mostrar Mais

Você também pode gostar

2 Min Elbow Plank Challenge

2 Min Elbow Plank Challenge

Moderado 2 min  
Core   No Equipment
Core the Pilates Way

Core the Pilates Way

Moderado 15 min  
Core   Exercise Mat
Amazing Abs Attack

Amazing Abs Attack

Moderado 10 min  
Core   No Equipment
Fast Arms & Abs

Fast Arms & Abs

Iniciante 7 min  
Chest   No Equipment
All-Out Abs

All-Out Abs

Intenso 8 min  
Core   Exercise Mat
Rock Hard Abs

Rock Hard Abs

Intenso 10 min  
Core   Exercise Mat

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