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Moderate Workout

AbsOlutely

Moderate   9 minutes

Target Areas: Core

Equipment: Exercise Mat, Medicine Ball

Omar Nunez
 		    Added By Omar Nunez
AbsOlutely
Tags
Full Gym Workouts Ab & Core Workouts Medicine Ball Workouts

Exercises

Set 1: 1 round
Bent Knee Hip Raises
Bent Knee Hip Raises
40 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
45 seconds
Pulse Ups
Pulse Ups
40 seconds
Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.
Reverse Crunches
40 seconds
Rest
Rest
30 seconds
Toe Touches
Toe Touches
40 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
40 seconds
Bear Crawls
Bear Crawls
1 minute
Bridge with Pullovers
Weights: Moderate
Bridge with Pullovers
10 reps
Squeeze glutes and core
Exhale and crunch up. Extend your arms up and reach them toward your shins.
Ab Curls
15 reps
Hold briefly, then return in a controlled manner to plank.
Alternating Side Planks
25 seconds
Rolling planks
Step Through Side Plank
Step Through Side Plank
25 seconds
Kick out (capoiera)
Lying Supermans
Lying Supermans
40 seconds
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
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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