Wednesday, November 16, 2011


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YUMMY! This workout screams touch my abdominals. 8 Exercises that will give you ROCK HARD ABS!

Warrior Workout Plan

First set for each exercise do a light weight with 10 quick reps (still using good form) just to get the body warmed up.
Second set of 10 reps, with a weight that gets difficult to lift on the seventh or eighth rep.
Third set of 8 reps, with an added 10-20 pounds and shoot for eight reps.
Forth set of 8 reps, with an added 10-20 pounds and go for eight again.

It is a struggle to get eight on the third set for sure. When it comes to the fourth set it's pure will power that kicks in. I struggle to get eight on the third set, so when the fourth set comes around, it’s a real test of will, after having increased the weight, to try to equal the same number of reps. 

If you set a goal of keeping the reps the same set after set while increasing weight, you bring a whole new level of intensity and mind over matter to the equation.
abs workout corkscrew
This abs exercise targets both the lower abs and the obliques. Lie on your back, with your legs raised directly over your hips. Your knees should be slightly bent. Place your hands at your sides with the palms down. Use your lower abs to raise your hips off the floor and toward your rib cage, elevating your feet straight up. Simultaneously twist your hips to the right. Hold, then return to the starting position. Repeat, twisting to the left. Do 10 repetitions to each side.

Weighted One-Sided Crunch

This abs exercise targets both the upper abs and the obliques. Lie with your knees bent and your feet flat on the floor, and hold a dumbbell with both hands by your right shoulder. Curl your torso up and rotate to the left. Lower yourself, finish the set on that side, then switch directions and repeat, holding the dumbbell next to your left shoulder. Perform three sets of eight repetitions to each side.

Start off laying on your back with full extension, start the movement by recruiting muscle from your abs (not by using momentum of swinging the ball) and crunch up, bringing your knee up simultaneous. Tap the med ball to your toe and return to your original position.

Gorilla Pullups
Hang from a chinning bar with your knees bent at a 90 degree angle and your hands about 12 inches apart with an underhand grip. Pull yourself up with your arms and crunch your knees up at the same time. You should finish the chin and crunch at the same time. When fully contracted, your note will be at the bar and your knees will be pulled up to your chest. Slowly reverse the movement and return to the starting position. You can also do this with a dumbbell or medicine ball between your feet or with a weight attached to a dip belt around your waist. When you have mastered this, try hanging from only one arm and grasp your wrist with your free hand. This works more of your obliques.

Crunch/Side-Bend Combo

This exercise targets both the upper abs and the obliques. Lie on your back with your knees bent, feet on the floor, and hands behind your ears. Curl up so your shoulder blades are off the floor. Bend at the waist to your left, aiming your left armpit toward your left hip. Straighten, then bend to your right. Lower yourself to the starting position and repeat. Perform three sets of eight repetitions to each side.

Now it's time for some ACTIVE REST. Below you will do these exercises 20 reps each before moving back to the next set of ab exercises above.
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Hip Twist and Ankle Hop

Stand with your feet shoulder-width apart and your upper body vertical. Hop up, twisting your hips in a 180-degree arc. As soon as you land, quickly jump again and twist in the reverse direction. Keep your upper body as still as possible; initiate the twist with your hips and legs. Do 8 to 10 reps.

Standing Jump and Reach

Squat slightly with your feet shoulder-width apart and your arms down at your sides. Quickly explode upward, reaching both arms overhead. Land with soft knees, then explode up again. Do 6 to 10 reps.

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Lateral Cone Hop

Stand next to a cone or box that’s 20 to 30cm high, with your arms at your sides and your feet shoulder-width apart. Jump sideways over the cone and land with both feet together. Upon landing, immediately jump back over the cone. Do 8 to 10 reps.

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