Treino Intenso Grátis

Rock Hard Abs

Intenso Duration 10 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat

Tags

Treinos com Peso Corporal Treinos para Abdômen e Core

Descrição

Here's a great ab workout in only 10 minutes. With no equipment necessary, you'll hit the core from every angle and feel the burn along the way. Enjoy!

Exercises

Conjunto 1: 2 rodadas

Plank with Toe Taps

Plank with Toe Taps

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!

Transition

5 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

20 segundos

Lie on your left side, with your elbow on the floor directly underneath your shoulder. Pile your feet on top of each other.

Transition

5 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

20 segundos

Plank with Shoulder Taps

Plank with Shoulder Taps

30 segundos

Transition

5 segundos

Left Side Plank Rainbows

Left Side Plank Rainbows

40 segundos

Transition

5 segundos

Right Side Plank Rainbows

Right Side Plank Rainbows

40 segundos

Rest

10 segundos

Conjunto 2: 1 rodada

Ab Chop Ups

45 segundos

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

Reverse Crunches

45 segundos

Ankle Grabbers

45 segundos

Toe Touch Single Arm

Toe Touch Single Arm

45 segundos

Workout Discussion

19 Nov

Healthy eating and exercise show that you control your body YOU ARE MAKING PROGRESS DON'T GIVE UP NOW. --Unknown

29 Oct

really bad for my back...

11 Jul

superb👍

19 Nov

I feel it in my obliques but not on my abdominal muscles

16 Apr

Wow. Tough.

07 Apr

Wow

02 Apr

Its realy good

Aparece em

Abdômen & Core

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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

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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.

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

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Tonificação

Corpo Inteiro