Total Ab Tonner Lv 2

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LEVEL 2 Watch for the REPEATS 

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Ok, here is the deal.. this exercise takes an hour but man, oh man, do I love this routine. It is good to get back to it again.  This routine is a killer because it is designed to use every last bit of energy your mid section has. You will be doing two exercises back to back twice before moving on to the next two exercises.


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: yoga matt, kettle bell

See you on the other side!

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. REPEAT Side Plank and Side Crunch on the same side before moving onto the opposite side.

• Side Plank 20 reps
• Side Crunch 20 reps
• Side Plank 20 reps
• Side Crunch 20 reps

STRENGTH CIRCUIT 2

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 second circuit rest 1 minute and move on to the third circuit.

• Oblique Twist 20 reps
• Bicycle 20 reps
• Oblique Twist 20 reps
• Bicycle 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 third circuit rest 1 minute and move on to the forth circuit.

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 4

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 forth circuit rest 1 minute and move on to the fifth circuit.

• Jack Knives 20 reps
• Sit-Up-and-Reach 20reps

 STRENGTH CIRCUIT 5

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 four circuit rest 1 minute. You will repeat all ciruits 2 more time just as it is written. BURN BABY! 

• Bridge 20 reps
• One Legged Bridge 10 reps

STRENGTH CIRCUIT 1
Side Plank 20 reps

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 10 seconds. Drop your hip toward the ground. Before touching the ground lift up to starting position and repeat. When you have finished your reps hold again for an additional 10 seconds. Be sure your hips and knees stay off the floor. Stay on this side and go straight to SIDE CRUNCH exercise.

Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground. After 20 reps is achieved, repeat SIDE PLANK again for 20 reps.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Once you have done both these exercises TWICE on one side REPEAT THEM ON THE OTHER SIDE the same way.

STRENGTH CIRCUIT 2
Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side.  Want even more of a challenge? Lift your feet off of the floor! Go straight to BICYCLE exercise.

Bicycle 20 reps

Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps. After 20 reps is achieved, repeat OBLIQUE TWIST again for 20 reps.

STRENGTH CIRCUIT 3
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

STRENGTH CIRCUIT 4

Jack Knives 20 reps

Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you're off to a running start.  Go straight to Sit-Up-and-Reach exercise.

Sit-Up-and-Reach 20reps

Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps. After 20 reps is achieved, repeat Jack Knives again for 20 reps.

STRENGTH CIRCUIT 5
Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

EXTREME TEAM!!! OK, so that isn't the end! What??? Yeah, I know but you need to go through this routine 2 more times from top to bottom with all the repeats. I'm not joking, this is going to make you feel awesome when you finish!

Great job!! Alright don't forget the COOLDOWN! This is an important part of your workout. Click HERE to cooldown before hitting the showers.

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