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Intense Workout

AB-World

Intense   49 minutes

Target Areas: Core

Equipment: Wall, Exercise Mat

Frank 🇺🇸 🇩🇪
 		    Added by Personal Trainer Frank 🇺🇸 🇩🇪
AB-World
Tags
Bodyweight Workouts Ab & Core Workouts Wall Workouts No Equipment Workouts
Description

🔥Core Burner Delux🔥

Exercises

Set 1: 1 round
Clockwise Neck Rolls
Clockwise Neck Rolls
30 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
30 seconds
Shoulder Shrugs
Shoulder Shrugs
30 seconds
Forward Shoulder Rolls
Forward Shoulder Rolls
30 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
30 seconds
Small Forward Arm Circles
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Forward Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Big Reverse Arm Circles
30 seconds
Body Circles
Body Circles
30 seconds
Knee Circles
Knee Circles
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds

Set 2: 2 rounds
Rotating Elbow Plank
Rotating Elbow Plank
30 seconds
Rest
Rest
10 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
30 seconds
Rest
Rest
10 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds
Rest
Rest
10 seconds
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
1 minute
Rest
Rest
10 seconds
Calf Raises
1 minute
Transition
Transition
15 seconds

Set 3: 2 rounds
Leg Lifts
Leg Lifts
30 seconds
Bent Knee Twists
Bent Knee Twists
1 minute
Rest
Rest
15 seconds
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 seconds
Rest
Rest
15 seconds
Twist your torso to the right and try to touch your hands to the ground. Continue to twist from side to side, keeping your core engaged and shoulders relaxed.
Russian Twists
30 seconds
The Saw
The Saw
1 minute
Transition
Transition
15 seconds

Set 4: 2 rounds
Keep your hips tucked and your shoulders relaxed. Make sure your belly button stays drawn in.
Elbow Plank
20 seconds
Thread the Needles
Thread the Needles
20 seconds
Rotating Elbow Plank
Rotating Elbow Plank
20 seconds
Rest
Rest
20 seconds
Then twist to form the opposite side plank. Maintain strong arms throughout.
Alternating Side Planks
20 seconds
Rest
Rest
20 seconds
Press through your heels and lift up your hips while squeezing your glutes. Hold for a few counts then release and repeat.
Floor Bridge
20 seconds
Rest
Rest
20 seconds

Set 5: 2 rounds
Kneeling Push-Ups
Kneeling Push-Ups
30 seconds
Rest
Rest
15 seconds
Kneeling Diamond Push-Ups
Kneeling Diamond Push-Ups
30 seconds
Rest
Rest
15 seconds
Kneeling Plank
Kneeling Plank
30 seconds
Rest
Rest
15 seconds
Kneeling Spiderman
Kneeling Spiderman
30 seconds
Rest
Rest
15 seconds

Set 6: 2 rounds
Sit-Ups
Sit-Ups
35 seconds
Frog Crunches
Frog Crunches
30 seconds
Ankle Grabbers
Ankle Grabbers
30 seconds
The Saw
The Saw
1 minute
Half Cobra Pose
Half Cobra Pose
30 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Tricep Stretches
Tricep Stretches
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Standing Chest Stretch
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Gorilla
Gorilla
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Prone Savasana
Prone Savasana
1 minute

Workout Discussion

29 Jun
I’ll try! 🙋‍♀️😊
29 Jun
Let's go!
28 Jun
👏💪
28 Jun
👏💥🦾

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