Treino Intenso Grátis

Ready for Rio

Intenso Duration 9 minutos

Áreas Alvo: Core

Equipamento: Exercise Mat

Tags

Treinos com Peso Corporal Treinos para Abdômen e Core

Descrição

Start feeling like an athlete with a trim and tight core and abs. This workout will leave you feeling ready for Rio, just like all of the Olympians.

Exercises

Conjunto 1: 1 rodada

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

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!

10 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

40 segundos

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

10 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

40 segundos

10 segundos

Return and repeat, alternating sides. Make sure you stabilize in your plank before switching sides.

45 segundos

Hold briefly, then return in a controlled manner to plank.

Alternating Side Planks

45 segundos

30 segundos

Conjunto 2: 2 rodadas

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

30 segundos

30 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

30 segundos

Conjunto 3: 1 rodada

30 segundos

Firm your shoulder blades against your back for maximum effect.

30 segundos

Stretch your arms overhead with palms on the ground.

15 segundos

Aparece em

Abdômen & Core

Treinos Relacionados

9 minutos, Moderado

Ab-solutely Strong

Ab-solutely Strong

9 mins 30 segs, Iniciante

12 minutos, Intenso

Ab-Solute Challenge

Ab-Solute Challenge

8 minutos, Intenso

Core Essentials III

Core Essentials III

25 mins 50 segs, Iniciante

CORE development

CORE development

20 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

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

Você também pode gostar

2-Min Plank Challenge

Intenso

2 min

Core

No Equipment

Washboard Abs Blast

Moderado

12 min

Core

No Equipment

Activated Abs

Moderado

12 min

Core

Exercise Mat

Ab-Solute Challenge

Intenso

8 min

Core

No Equipment

Bubble Butt

Moderado

8 min

Lower Body

Exercise Mat

Ab Crusher

Moderado

10 min

Core

No Equipment

Categorias de treino

Destaque

Perda de Peso

Abdômen & Core

Peso Corporal

YouTube

Criado pela Comunidade

Levantamento de Peso

HIIT

Cardio

Tonificação

Corpo Inteiro