LEVEL 2 Watch for the REPEATS
Abs are my favorite muscle group to workout. So this one is for you. LOVE YOU ABS!
This is part of my Bikini Body 8 Week Program
WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.
TOOLS: exercise band, swiss ball, matt, free weights, chin-up bar and, kicking bag (optional)
Note: Listen to your body at all times and if for some reason you can't keep up try harder next time. You are only trying to beat your best effort not everyone elses. So give it your best.
STRENGTH CIRCUIT 1
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the second circuit.
- Side Plank Raises (20 reps)
- Plank (hold 1-3 minutes)
- Knee Pump (1 min.)
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the third circuit.
- Side Shaper (20 reps)
- Elevated Leg Crunch (20 reps)
- Dolphins (20 reps)
- Swiss Ball Oblique Crunches (20 reps)
- Swiss-Ball Jackknife (20 reps)
STRENGTH CIRCUIT 3
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Once you have finished going through the first circuit rest 1 minute and move on to the first circuit. You will repeat 2 more time all Circuits without brakes in between as written.
- Pull Up Bar Twists (20 reps)
- Plank Pike-Up (20 reps)
- Dumbbell Side Dips (20 reps)
Side Plank Raises
Either do this exercise with one foot in front of the other or to make it even more difficult, stack one foot on top of the other. You can also increase the difficulty by holding a weight on your hip. Get into the position shown. Raise your hips as high as you can and squeeze those obliques. Lower your hips back to just above the floor. Repeat and then swap sides.
Lie face down on a mat, push off the floor, keeping forearms on the mat, elbows under shoulders, rising up onto toes. Keep your back flat, in a straight line from head to heels. Tilt your pelvis so your bum doesn’t stick up in the air! Hold for 2 minutes
Hold the kicking bag with both hands - If you don't have a bag then just pretend to hit something. Stand with one leg in front of the other. Using your back leg, knee the bag with as much force as you can. Waste that bag! Do it again and again and again. 1 minute each leg.
STRENGTH CIRCUIT 2
Lie on ground on right side, propped up on right forearm with shoulder directly over elbow, left hand on hip. (Or place left hand on ground in front of you for balance.) Lift hips off ground until body forms a straight line from head to feet. Pause, then raise left leg about 6 inches higher. Make it easier: Keep legs together. Lower left leg, then lower hips to ground. Do 20 reps; switch sides and repeat.
Elevated Leg Crunch
Make your core workout more challenging by adding this elevated leg crunch. Make sure you use a lightweight ball (not a medicine ball). Assume start position as shown by placing a non-weighted ball between your feet. Bring hands behind head for support, and lift head, neck, and shoulders off floor by contracting your abs. Return to start position. Repeat 20 reps
Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you'll end up in a high bridge position. Exhale as you perform this portion of the movement. Lower back down slowly to your starting position as you breathe in. Don't let your back sag downwards. Repeat for the recommended 20 reps.
Swiss Ball Oblique Crunche
You can get a fantastic oblique workout with just this exercise alone! It hits your obliques hard. Control the difficulty by using more or less weight. Find a wall, or something to jam your feet against. Put the center of your body onto the swiss ball.
Crunch your oblique muscles and lift your upper body to the sky. Squeeze your obliques at the top of the movement. Hold for about 1/2 a second. In a controlled movement, lower yourself. Repeat 20 reps.
Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees. Pause, and return to the starting position. Do 20 reps.
STRENGTH CIRCUIT 3
Pull Up Bar Twists
Hang from your pull up bar. Raise your knee's up to chest height. Twist your knee's to the left. Twist your knee's to the right. Keep alternating between left and right for 20 reps.
Take an exercise ball and lie on top of it with your shins on the ball and your palms on the floor under your shoulders. Now use your abs and legs, rolling the ball to your middle, lifting your hips and keeping your head down between your arms. (Your body should be in an inverted "V" shape.) Hold here for 1 count and then roll back to the start. Be sure to pull your abs in and keep your head even with your spine as you move in and out of the "V". Repeat for 20 reps)
Dumbbell Side Dips
To make this exercise as effective as possible try to get a large range of motion. Exaggerate the height of your movements up and down. Hold a weight in one of your hands.Bend your body whilst lowering the weight closer to the floor. Go as far as you can.
Now bend the opposite way and lift the weight as high as you can. Do 20 reps and then swap sides and repeat for another 20 reps.
Great job!! Alright don't forget the COOL DOWN! This is an important part of your workout. Click HERE to cool down before hitting the showers.