Reto Abdominales: 10Min sin Pararš„ [ESP | ENG] Abs Challenge: 10 Min Non-Stopš„
Reto Abdominales: 10Min sin Pararš„
Abs Challenge: 10 Min Non-Stopš„
The following routine consists of 10 exercises and we are going to perform 20 repetitions of each one.
Every 2 exercises we are going to do 30 seconds on the plank, in the last exercise we will do 40 repetitions and in the last plank it will be 45 seconds. We must perform this routine 2 times to obtain better results. REMEMBER TO WARM UP WELL BEFORE EACH TRAINING.
ā¢ Ejercicio #1: 20 ElevaciĆ³n manos apoyadas.
ā¢ Exercise #1: 20 Supported Hand Raise.
ā¢ Ejercicio #2: 20 Crunch con empuje de las manos.
ā¢ Exercise #2: 20 Crunch with pushing hands.
ā¢ Extra: 30 Segundos en Plancha.
ā¢ Extra: 30 Seconds Plank.
ā¢ Ejercicio #3: 20 Abdominales de combinaciĆ³n codo-rodilla | Lado derecho.
ā¢ Exercise #3: 20 Combination elbow-knee sit-ups | Right side.
ā¢ Ejercicio #4: 20 Abdominales de combinaciĆ³n codo-rodilla | Lado Izquierdo.
ā¢ Exercise #4: 20 Combination elbow-knee sit-ups | Left side.
ā¢ Extra: 30 Segundos en Plancha.
ā¢ Extra: 30 Seconds Plank.
ā¢ Ejercicio #5: 20 PulsaciĆ³n alternando las piernas.
ā¢ Exercise #5: 20 Flutters kicks.
ā¢ Ejercicio #6: 20 Tijeras.
ā¢ Exercise #6: 20 Scissors.
ā¢ Extra: 30 Segundos en Plancha.
ā¢ Extra: 30 Seconds Plank.
ā¢ Ejercicio #7: 20 Levantamiento de cadera.
ā¢ Exercise #7: 20 Hip lifts.
ā¢ Ejercicio #8: 20 Toque a los talones.
ā¢ Exercise #8: 20 Toe Reaches.
ā¢ Extra: 30 Segundos en Plancha.
ā¢ Extra: 30 Seconds Plank.
ā¢ Ejercicio #9: 20 Doble crunch con apoyo.
ā¢ Exercise #9: 20 Supported Double Crunch.
ā¢ Ejercicio #10: 40 ElevaciĆ³n manos apoyadas.
ā¢ Exercise #10: 40 Supported Hand Raise.
ā¢ Extra: 45 Segundos en Plancha.
ā¢ Extra: 45 Seconds Plank.
Ā”Muchas gracias por tomarte el tiempo de ejecitar conmigo, nos vemos en la prĆ³xima!
Thank you very much for taking the time to exercise with me, see you next time!
 @championsacademy | @championsacademy |
| @championsacademy | @championsacademy |
ā¶ļø 3Speak