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Ejercicios moderados gratuitos

Abs Attack

Modero   15 minutos

Áreas objetivo: Core

Equipo: Exercise Mat

Abs Attack
Etiquetas
Entrenamientos de peso corporal Ejercicios abdominales y para el tronco
Descripción

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

Serie 1: 1 ronda
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

Serie 2: 2 rondas
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

Serie 3: 2 rondas
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

Serie 4: 1 ronda
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 los comentarios »

Aparece en

abs & core
Abdominales y torso
bodyweight
Peso Corporal

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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.

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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