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    Running / Spinning / Jump Rope / Jumping Jacks / Mountain Climbers / Treadmill or Elliptical

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    YS YS
    This document outlines an abdominal circuit workout consisting of 10 exercises that target the core muscles. The circuit is completed 3 times with 90 seconds of rest between circuits. The 10 exercises include crunches, hyper-extensions, knee ups, Superman pose, lateral crunches on both sides, prone plank, ball leg lifts, and lateral planks on both sides. Each exercise is performed for 30 seconds before moving to the next exercise.

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    Running / Spinning / Jump Rope / Jumping Jacks / Mountain Climbers / Treadmill or Elliptical

    Uploaded by

    YS YS
    69 views2 pages
    This document outlines an abdominal circuit workout consisting of 10 exercises that target the core muscles. The circuit is completed 3 times with 90 seconds of rest between circuits. The 10 exercises include crunches, hyper-extensions, knee ups, Superman pose, lateral crunches on both sides, prone plank, ball leg lifts, and lateral planks on both sides. Each exercise is performed for 30 seconds before moving to the next exercise.

    Original Description:

    workouts

    Original Title

    Cardio

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    This document outlines an abdominal circuit workout consisting of 10 exercises that target the core muscles. The circuit is completed 3 times with 90 seconds of rest between circuits. The 10 exercises include crunches, hyper-extensions, knee ups, Superman pose, lateral crunches on both sides, prone plank, ball leg lifts, and lateral planks on both sides. Each exercise is performed for 30 seconds before moving to the next exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    69 views2 pages

    Running / Spinning / Jump Rope / Jumping Jacks / Mountain Climbers / Treadmill or Elliptical

    Uploaded by

    YS YS
    This document outlines an abdominal circuit workout consisting of 10 exercises that target the core muscles. The circuit is completed 3 times with 90 seconds of rest between circuits. The 10 exercises include crunches, hyper-extensions, knee ups, Superman pose, lateral crunches on both sides, prone plank, ball leg lifts, and lateral planks on both sides. Each exercise is performed for 30 seconds before moving to the next exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Cardio:

    (running / spinning / jump rope / jumping jacks / mountain climbers / treadmill or elliptical)
    The Circuit

    Do as many repetitions as you can in 30 seconds then move on to the next exercise in the
    circuit. Rest only as long as it takes you to get into position for the next move. Complete 3
    circuits with 90 seconds of rest in between each circuit.
    1. Crunches Lie on your back with your knees bent and your feet flat on the
    floor. Contractyour abs by bringing your rib cage toward your pelvis. Your lower back should
    stay on the floor and you should avoid pulling on your neck with your hands.
    2. Hyper-Extensions Lie on your stomach and clench your hands behind your
    head. Squeeze your glutes and raise your chest off the floor while keeping your shoulder
    blades pulled together.
    3. Knee Ups Lie on your back with your knees bent and feet off the floor. Your thighs
    should be at a 90 degree angle to your upper body. Squeeze your lower abdominals and raise
    your knees slightly into the air. Your butt should come off the ground a bit, but make sure
    your knees are going straight up and not toward your head.

    4. Superman Lie face down with your arms extended above your head in front of
    you. Raise your arms, chest and legs off the ground while squeezing your glutes and lower
    back. Hold for 2 seconds.
    5. Lateral Crunch (left) Lie on your right side with your legs extended. Place your left
    hand behind your head, and your right hand flat on the ground in front of your
    body. Contract yourobliques (side abdominals) by bringing your rib cage toward your hip.
    6. Lateral Crunch (right) See #5 and reverse sides.

    7. Prone Plank Start in pushup position with your hands directly beneath your shoulders
    and your body forming a straight line from your neck to your feet. Contract your entire core
    as if you were bracing to be punched in the stomach. Hold for as long as you can. You can
    also do the plank by supporting your weight on your forearms instead of your hands.
    8. Ball Leg Lifts Lie on your back with your legs straight and your hands by your
    side. Place a stability ball or medicine ball between your feet. Keeping your legs straight pull
    your feet toward your head until your legs form a 90 degree angle with the ground then slowly
    lower your legs back to the starting position.
    9. Lateral Plank (left) Similar to the prone plank, only this time you will lie on your side
    and then support yourself on your left forearm with your body forming a straight line from
    your neck to your ankles. Contract your entire core area and hold for as long as you can.
    10. Lateral Plank (right) Switch sides and repeat #9.

    .
    Straight Leg Raises
    Bring your legs up as high as you can, while keeping your legs and torso straight. Exhale on
    the way down Advanced: Lift your torso at the top
    Bent Leg Raises
    Bend your legs 90 degrees, to work more of your lower abs.
    Ab Crunches
    Keep your elbows back, and dont strain your neck. Do the first set with your legs on the
    ground, then elevate your legs for the subsequent two sets. This works your upper abs.
    Bicycles
    Bring your opposite elbow to opposite knee. There is a lot of isolation involved in this abs
    exercise. This works your lower abs, as your legs are raised off the ground.
    V Sits
    Roll up with your hands behind you. Bring your legs in toward you, working your entire core.
    Bring your shoulders to your knees.
    Raised Ab Twists
    The harder you squeeze your abs here, the less pressure you put on your back. This exercise
    works the obliques, or love handles.
    Forearm Planks
    Move onto your forearms, and hold your body weight up with just your forearms and feet. This
    is another isolation exercise, that works your core.
    Knee Raise and Twist
    Raise one knee, while standing, and then twist your body down to the opposing elbow and
    knee.
    Skinny Dips
    Alternative to a normal dip. Skinny dips require that you lay down with hand supporting
    behind you. Lift one leg up, into the air, and perform 20 dips.
    Side Plank & Pulse
    This will work your obliques, or love handles, so focus on keeping them tight during this ab
    exercise. Get into a side plank position, and pulse your hips up and down.
    TIU Tummy Tuck
    Start in plank position, and bring your knee up to your elbow. Return your knee, and bring up
    the other leg.
    V Sits
    Roll up with your hands behind you. Bring your legs in toward you, working your entire core.
    Bring your shoulders to your knees.
    Rock the Boats
    Stay in V Sit position, and twist your shoulders from side to side. Keep your abs tight
    throughout the exercise.
    Crunch
    Do 10 of the basic crunches. Make sure to focus on working your abs, to avoid a pencil neck.
    Bicycle Crunches
    From Crunch position, do more of the same. Except, you want to bring your opposite knee to
    elbow up and touch each rep.
    Tornadoes
    This is a leg lift, where you slowly move your legs in the shape of a tornado. Move for 10
    seconds, repeat.
    Reverse Crunches
    This targets those hard-to-reach lower abs. Push your legs and torso into the air, raising them
    as high as you can.
    Swimmers
    This balances your core and back, working as a cool-down for your ab workout. Use a small,
    flat object, and pretend your are swimming out to sea.

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