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Rock Solid Core

Moderado   20 minutos

Áreas Alvo: Core

Equipamento: No Equipment

Rock Solid Core
Tags
Treinos com Peso Corporal Treinos para Abdômen e Core Treinos sem Equipamento
Descrição

Build that core into a rock solid slab of awesome with this 20 minute workout! You will soon be tapping into core musculature that you never knew you had. No equipment needed for the 'Rock Solid Core'—just be ready to work hard and enjoy the payoff.

Exercises

Conjunto 1: 1 rodada
If you're not feeling enough stretch, walk your heels closer toward your body.
Floor Bridge
1 minuto
Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.
Rest
10 segundos
Side Plank Dips
Side Plank Dips
40 segundos
Rest
Rest
10 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
1 minuto
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!
Rest
10 segundos
Side Plank Dips
Side Plank Dips
40 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 segundos
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
1 minuto
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!
Rest
10 segundos
Side Plank Dips
Side Plank Dips
40 segundos
Begin with your palms down and knees on floor.
Rest
10 segundos
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minuto
Rest
Rest
15 segundos

Conjunto 2: 2 rodadas
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
1 minuto
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 segundos
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
1 minuto
Lie flat on your back with your arms outstretched overhead. Depress your back into the floor. Draw your abs in.
Rest
10 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
40 segundos
If you're not feeling enough stretch, walk your heels closer toward your body.
Rest
10 segundos
90-90 Crunches
90-90 Crunches
1 minuto
Rest
Rest
15 segundos

Conjunto 3: 1 rodada
Contralateral Limb Raises
Contralateral Limb Raises
1 minuto
Rest
Rest
15 segundos
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
1 minuto

Workout Discussion

09 Apr
Very Good! But the elbow plank at the end is very intense.. maybe too much!
20 Jan
This is the best.

Aparece em

abs & core
Abdômen & Core
bodyweight
Peso Corporal

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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