Strong and Sexy Abs

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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)

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 before repeating circuit 1 & 2 again this time without their own repeats.

• Swiss-ball plank (hold 6 seconds, each foot for 6 sets)
• Scissor-kick crunch (30 seconds)
• Jump Overs (1 minute)
• Abs Sprawl (1 minute)

STRENGTH CIRCUIT 1
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

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.

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.

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.

Side-Bend Crunch 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.

Lateral Burpee

 

 Stand 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
Swiss-ball plank

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.

Scissor-kick crunch

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.

Jump Overs

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.

X Abs

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.

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