This is a ROCKEN HARD workout that WILL get your ABS TIGHT & SEXY!
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.
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 and if it doesn't mean finishing the 1 - 2 minutes that's ok. Try for longer next time.
Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.
TOOLS: dumbbell, mat, ball, band
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.
- Plyo Side Plank (20 reps, each side)
- Weighted Side Crunch (20 reps, each side)
- Single-Arm Oblique Press (10 reps, each side)
- Corkscrew (10 reps, each side)
- Side Bend Crunch Combo (alternate side to side for 1 minute)
- Lateral Burpee (1 minute)
- Swiss-ball plank (hold 6 seconds, each foot for 6 sets)
- Scissor-kick crunch (30 seconds)
- Jump Overs (1 minute)
- Abs Sprawl (1 minute)
Plyo Side Plank
Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Lift your top leg and sqing it forward and backwards using an even tempo. Your goals are to resist the momentum of your leg and to maintain a stable torso. Do all your reps on one side and then repeat on the other side. That's 1 set.
1 minute each side.
Weighted Side Crunch
Single-Arm Oblique Press
Stand holding a BodyBar above your right shoulder in a neutral grip with your right hand. Press the bar up until your arm is straight. Bend to your left side. Pause and return to the starting position.
Side-Bend Crunch Combo
Lateral BurpeeStand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.
STRENGTH CIRCUIT 2
Begin in the same position as for the plank, but rest your forearms on a Swiss ball. Once you feel balanced, raise one foot a few inches off the floor and hold for 6 seconds. Place the foot back on the floor and lift the other for 6 seconds. That's one repetition. Do a total of six.
Assume the same starting position as for the band crunch. As you crunch up and forward, move your left leg under and past your right leg, then back. Repeat, switching legs. The cadence will come to you with practice, so don't count repetitions; just repeat for 30 seconds.
Assume an inverted-V position but with knees bent. Keeping arms straight and heels lifted, walk feet out to side just beyond right hand (as shown, left). With arms locked, knees bent and legs together throughout, hop legs up (as shown, right) and over to opposite side of mat. Then spring to other side of mat for one rep. Continue alternating sides for one minute.
Sit with back at a 45-degree angle, knees bent, feet 6 inches off ground, holding knees with both hands to start. Hold for two seconds, then release knees, extending legs and arms (as shown) for two seconds. Return to start for one rep. Continue for one minute.
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.