Skimble
Descarga en la App Store
Ejercicios moderados

Core 26/3/26

Modero   43 minutos

Áreas objetivo: Core, Hips

Equipo: Chair, Home Gym - Other, Bodyweight - Other, Exercise Mat, Resistance Bands

Ömer Köseoğlu
 		    Añadido por un entrenador personal Ömer Köseoğlu
Core 26/3/26
Etiquetas
Entrenamientos en casa Ejercicios abdominales y para el tronco Ejercicios con silla Otros ejercicios con equipos de gimnasio en casa Otros ejercicios con equipos de peso corporal Ejercicios con banda de resistencia

Exercises

Serie 1: 1 ronda
Forward Shoulder Rolls
Forward Shoulder Rolls
25 segundos
Backward Shoulder Rolls
Backward Shoulder Rolls
25 segundos
Lateral Neck Stretches
Lateral Neck Stretches
25 segundos
Neck Side Rotations
Neck Side Rotations
25 segundos
Up and Down Neck Tilts
Up and Down Neck Tilts
25 segundos
Small Forward Arm Circles
Small Forward Arm Circles
20 segundos
Small Reverse Arm Circles
Small Reverse Arm Circles
20 segundos
Overhead Reaches
Overhead Reaches
25 segundos
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 segundos
Overhead Stretches
Overhead Stretches
30 segundos
Modified Seal Jacks
Modified Seal Jacks
45 segundos
Elbow To Knee Twists
Elbow To Knee Twists
30 segundos
Alternate sides. Lean your torso to the side of your resting arm and extend like you're trying to touch the sky. Make this stretch more dynamic by bending your knees and pivoting your toes a little as you reach to the side.
Alternating Side Reaches
30 segundos
T's
T's
45 segundos
Right Leg Balance
Right Leg Balance
30 segundos
Balanced body pivot (R)
Balanced body pivot (R)
5 reps
Left Leg Balance
Left Leg Balance
30 segundos
Balanced body pivot (L)
Balanced body pivot (L)
5 reps
Torso Twists
Torso Twists
30 segundos
Knees to Elbows
Knees to Elbows
45 segundos
Transition to stretching
Transition to stretching
1 rep
Strap Front Shoulder and Chest Stretch
Strap Front Shoulder and Chest Stretch
30 segundos
Strap Side Bends
Strap Side Bends
30 segundos
Shoulder and Upper Back Warm-up w. Strap
Shoulder and Upper Back Warm-up w. Strap
30 segundos
Strap warm-up (R)
Strap warm-up (R)
30 segundos
Strap warm-up (L)
Strap warm-up (L)
30 segundos

Serie 2: 1 ronda
Transition to mat
Transition to mat
1 rep
Seated PecDec
Seated PecDec
30 segundos
Seated Slow Rows
Seated Slow Rows
30 segundos
Seated Twist and Row
Seated Twist and Row
30 segundos
Glute Bridge On Toes
Glute Bridge On Toes
8 reps
Glute Bridge On Heels
Glute Bridge On Heels
8 reps
Rest
Rest
30 segundos
Right Bridge Glute Circles
Right Bridge Glute Circles
15 reps
Left Bridge Glute Circles
Left Bridge Glute Circles
15 reps
Pulse Ups
Pulse Ups
15 reps
Rest
Rest
30 segundos
Toe Touch Single Arm
Toe Touch Single Arm
20 reps
Rest
Rest
30 segundos
Crunches with Knee Hugs
Crunches with Knee Hugs
15 reps
Rest
Rest
30 segundos
Right Oblique Crunches
Right Oblique Crunches
15 reps
Left Oblique Crunches
Left Oblique Crunches
15 reps
Rest
Rest
30 segundos
Right Oblique V-Ups
Right Oblique V-Ups
15 reps
Kneeling Side Plank Leg Hold (R)
Kneeling Side Plank Leg Hold (R)
30 segundos
Rest
Rest
30 segundos
Right Side Plank Rainbows
Right Side Plank Rainbows
1 minuto
Transition
Transition
30 segundos
Left Oblique V-Ups
Left Oblique V-Ups
15 reps
Kneeling Side Plank Leg Hold (L)
Kneeling Side Plank Leg Hold (L)
1 minuto
Rest
Rest
30 segundos
Left Side Plank Rainbows
Left Side Plank Rainbows
1 minuto
Transition
Transition
30 segundos
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
20 reps
Rest
Rest
30 segundos
Spiderman Walks
Spiderman Walks
45 segundos
Rest
Rest
30 segundos
Prone Head-down Scapula Retraction “T”
Prone Head-down Scapula Retraction “T”
12 reps
Superman Y-Raises
Superman Y-Raises
12 reps
Rest
Rest
30 segundos
Prone Rocker
Prone Rocker
8 reps
Transition
Transition
15 segundos
Glute Circles
Glute Circles
1 minuto 40 segundos
Stretch your arms overhead with palms on the ground.
Child's Pose
40 segundos

Serie 3: 1 ronda
Transition to stretching
Transition to stretching
1 rep
Lying Ab Squeeze
Lying Ab Squeeze
30 segundos
Passive Leg Lowering (R)
Passive Leg Lowering (R)
12 reps
Rest
Rest
25 segundos
Passive Leg Lowering (L)
Passive Leg Lowering (L)
12 reps
Rest
Rest
30 segundos
Unassisted Leg Lowering (R)
Unassisted Leg Lowering (R)
8 reps
Rest
Rest
25 segundos
Unassisted Leg Lowering (L)
Unassisted Leg Lowering (L)
8 reps

Serie 4: 1 ronda
Thread the Needle Stretch
Thread the Needle Stretch
1 minuto
Lying Hamstring Stretch w. Strap (R)
Lying Hamstring Stretch w. Strap (R)
45 segundos
Lying Hamstring Stretch w. Strap (L)
Lying Hamstring Stretch w. Strap (L)
45 segundos
Stretch 12
Stretch 12
35 segundos

Entrenamientos relacionados

Core and Stretching 1/3/26
Core and Stretching 1/3/26
44 minutos 7 segundos, Modero
Oh-bliques! 28/11/21
Oh-bliques! 28/11/21
44 minutos 39 segundos, Modero
Core and Upper Back
Core and Upper Back
36 minutos 35 segundos, Modero
2 - 23th Nov
2 - 23th Nov
38 minutos 20 segundos,
Tuesday & Thursday
Tuesday & Thursday
30 minutos,
Relax And Renew Too
Relax And Renew Too
48 minutos, Modero
Rep Fitness Resistance Bands
Elección Principal para este Entrenamiento

Rep Fitness Resistance Bands

These resistance bands come in different colors to easily identify the resistance level and are heavy duty enough to handle serious workouts.

Buy Now

Entrenamientos con el mismo Equipo

Mobility Routine
Mobility Routine
27 minutos 30 segundos, Principiante
Resistance Band Wheelchair Workout
Resistance Band Wheelchair Workout
17 minutos 43 segundos, Modero
15 min STANDING BOOTY BAND WORKOUT | Legs and Glutes | Wrist Friendly
15 min STANDING BOOTY BAND WORKOUT | Legs and Glutes | Wrist Friendly
16 minutos 4 segundos, Modero
Seated Workout with Bands
Seated Workout with Bands
28 minutos 21 segundos, Principiante
Resistance Band | Strength for Seniors
Resistance Band | Strength for Seniors
14 minutos 50 segundos, Principiante
Seated Strength Workout / Chair Exercises with Resistance Bands for Seniors & Beginners
Seated Strength Workout / Chair Exercises with Resistance Bands for Seniors & Beginners
27 minutos 56 segundos, Principiante
Haz este entrenamiento en Workout Trainer
✓ Sigue los entrenamientos multimedia paso a paso
✓ Experiencia integrada de reloj inteligente y monitor de frecuencia cardíaca
✓ ¡Gana puntos, compite en la tabla de clasificación, mantente motivado!
✓ Programación para adaptarse a tu ajetreado estilo de vida
Descarga en la App Store   Descarga Entrenador de ejercicios de Google Play.
Registrar entrenamiento
Equipo recomendado

Para hacer este entrenamiento en casa necesitarás el siguiente equipo de ejercicio. Siempre recomendamos usar un monitor de frecuencia cardíaca con correa para el pecho bluetooth cuando hagas ejercicio para obtener la mejor precisión y seguimiento del rendimiento.

Mostrar más

Categorías

Destacados

Destacados

weight loss

Pérdida de peso

abs & core

Abdominales y torso

bodyweight

Peso Corporal

youtube

Youtube

community created

Creado por la comunidad

weightlifting

Levantamiento de pesas

interval timers

HIIT

cardio

Cardio

toning

Tonificar

full body

Cuerpo Entero

Más: Correr, Yoga y Pilates, Pruebas de aptitud, Brazos, Cola y piernas, Estiramiento, Fuerza, Ciclismo, Calentamiento, Cooldown, Meditación y Respiración, Bajo impacto, Caminar, Escalada, Endurance, Kickboxing, Dance, Enfocado en Mujeres, Enfocado en Hombres, Enfocado en Mayores, Problemas de Salud, Estacional, Pro, Gratuito