ABDOMINALS

1/4/18

4 Point Core Crushers
Perform 2 sets of each exercise for 30 seconds. Complete 2 rounds.
1. 4 Point Hold
2. 3 Point Hold
3. 2 Point Hold

24/4/17

Direction:
Perform each exercise for 50 seconds followed by 10 seconds rest one after the other.

1. Hip Raises
2. Abs Spring Ups
3. Left Side In and Outs
4. Right Side In and Outs
5. Abs Bicycles
6. Leg Raises
7. One Leg Alternating V-Ups
8. Oblique Crunch Right
9. Oblique Crunch Left
10. Abs Crunches
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Perform 4 sets of 30 seconds
1. Push Up Hold
2. Abs Wheel Roll Outs
3. Plank Builds
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Perform each exercise for 60 seconds one after the other…
rest for 30 seconds and repeat for 3 rounds
1. Side Plank R
2. Side Plank L
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Perform each exercise for 60 seconds one after the other…rest for 30 seconds and
repeat for 3 rounds
1. One Arm Dumbbell Bench Chest Press R
2. One Arm Dumbbell Bench Chest Press L
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1. Resistance Band Holds L
2. Resistance Band Holds R
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20/11/16

Perform each exercise for 45 sec followed by 15 sec rest

1. Spring Ups
2. Russian Twists
3. V-Ups
4. Flutter Kicks
5. Abs In and Outs
———————–

Perform each exercise for 45 sec followed by 15 sec rest

1. Abs Wheel Roll Outs
2. Core Buzzsaw
3. Knee Grabs Crunches
4. Rotational Side Planks
5. Hip Thrusts
———————–

Perform each exercise for 45 sec followed by 15 sec rest

1. Stability Ball Crunches
2. Stability Ball Roll Back to Jackknife
3. Stability Ball Stir the pot
4. Stability Ball Roll Ups
5. Stability Ball Russian Twists
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Perform each exercise for 50 seconds followed by 10 seconds rest one after the other.

1. Floor Windshield Wipers
2. Leg Scissors
3. Leg Flutters
4. Full Abs Springs Ups
5. Hollow Abs Rocks
6. Hip Thrusts
7. Abs In and Outs
8. Leg Raises
9. Ab Circles
10. Abs Half Spring Ups
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Perform each exercise for 50 seconds followed by 10 seconds rest one after the other.

1. Hollow Abs Stars
2. Leg Raises
3. Thai V- Ups (Knees Strikes)
4. Abs In and Outs
5. Full Spring Ups
6. Lying Leg Raises
7. Scissor Kicks
8. Flutter Kicks
9. Hip Thrusts
10. Russian Twists
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19/11/16

How much Rest: 20 Seconds

How many Circuits: 2 or more

Exercise for How Long: 7-Minutes 10 Reps Each Side

Advanced 20-30 Reps

1. Star Crunch

2. Star V-Out

3. Figure 4 Hip Raise L/R

4. Flutter Kicks  L/R

8/4/16

9-Minute Cardio Abs Circuit

1.    Burpees – 15 seconds
2.    Bodysaw – 45 seconds
3.    Prisoner Squat Jumps – 15 seconds
4.    Mountain Climbers – 45 seconds
5.    Total Body Extensions – 15 seconds
6.    Crushing Plank – 45 seconds

Repeat the circuit 2 more times, only rest when necessary.

8/4/16

-Repeat 3 times with no rest between exercises or circuits

1) Rocking Plank
– 30 Seconds

2) Side Plank
– 45 seconds each side

3) Hip touch plank
–(alternating sides) – 30 Seconds

4) Plank Walk out – 30 seconds

5) Jumping Jacks – 20 seconds

8/4/16

-Repeat 3 times with no rest between exercises or circuits

1) Forward punch – (alternating sides) – 60 seconds
2) Arm Circles – (30 seconds forward, 30 seconds back) – 60 seconds
3) Commandos – (alternating sides)- 30 seconds
4) Plank Walk out – 30 Seconds
5) Straight Arm Plank Hold – 20 seconds

8/4/16

-Set timer for 10 minutes.  Complete Circuit as many times through for 10 minutes
–Follow repetitions instead of seconds.

Rolling Like a Ball – 6 reps
Single Straight leg – 10 alternating legs
Double Straight leg – 6 reps
Criss Cross – 10 each side – alternating
Spine Stretch forward – 4 reps
Prone single leg kick – 5 reps each leg
Prone Double Leg Kick – 5 reps each head turn – alternating

14/1/16

1.    High Knee Sprint in Place – 30 seconds
2.    Lying Leg Raises – 30 seconds
3.    Renegade Rows – 30 seconds
4.    Plank Jacks – 30 seconds
Rest 1 minute and repeat 2 more times.

14/1/16

Do the following circuit ONE time.

*Back Extensions (60 secs)
Glute Bridge (60 secs)
Bird Dog – Left (30 secs)
Bird Dog – Right (30 secs)
Plank (60 secs)

*Lying with your stomach on the floor, raise your left arm and right leg for 1 second, then repeat for the other side.
Continue for 1 minute.

26/10/15

Do the following circuit twice, resting for 30 seconds between circuits.

Plank to Triceps Extension (30 secs)
DB Jump Squat or Jump Squat (30 secs)
Plank Jumping Jacks (30 secs)
Farmers Walk (skip this exercise if you don’t have DBs) (30 secs)
Lateral Plank Walk (30 secs)

26/10/15

Do the following circuit ONE time, resting only when needed.

Alternating Goblet Switch Lunge or Bodyweight Switch Lunge (15/side)
Stability Ball Stir-the-Pot or Spiderman Climb (15/side)
2-Arm DB Row or Bodyweight Row (30)
Spiderman Climb (15/side)
Medicine Ball Slams (30) or DB/Medicine Ball Chops or Bodyweight Chops (15/side)

26/10/15

Do the following circuit 5 times, resting for 20 seconds between circuits. Everything should be done with a fast tempo, but under control!

Note – each exercise is for 20 seconds, but 5 of those seconds will be used to transition to the next exercise.

Alternating DB Chest Press or 1-Arm Pushups (20 secs)
Farmers Walk (skip this exercise if you don’t have DBs) (20 secs)
Goblet Squat or Bodyweight Squat (20 secs)

26/10/15

Do the following circuit 3 times, resting for 30 seconds between circuits.

Renegade Row or Bodyweight Renegade Row (30 secs)
1-Arm DB Push Press (30 secs/side) or Pike Pushups (30 secs)
Chin-up with Knee-up or Inverted Row or Bodyweight Row (30 secs)
Stability Ball Plank with Arms Extended or Pushup Plank (30 secs)

24/10/15

Move from one exercise to the next with no rest. Rest ONLY when needed. Complete 5 full rounds.
•    Squat to Toes: 30 seconds
•    Crunch Punches: 30 seconds
•    Mountain Climbers: 30 seconds
•    Bicycles: 30 seconds
Repeat 5 full rounds resting only when needed. Keep track of how long the workout took you.

24/10/15

Time Needed: Only 6 Minutes

How much Rest: 15 Seconds

How many Circuits: 2

Exercise for How Long: 30 Seconds

1. Rocking Front Plank L/R

2. Side Burpees L/R

3. Side Plank Oblique Twist L/R

4. Reverse Renegades  L/R

29/9/15

TABATA  PLANKS

20 seconds work/10 seconds rest

Rock and Roll Plank

Diagonal Spiderman Plank

Plank Jacks

Spiderman Plank

*These 4 exercises constitute one cycle. Perform up to 6 cycles. Rest 60 sec between cycles.

29/9/15

20 Hanging Bent Knee Leg Raises
30 Suicide Planks
40 Med Ball Russian Twists -each side
50 In-Outs

3 rounds

19/9/15

1. Plank – 60 seconds
2. Prisoner Squat Jumps – 20 reps
3. Mountain Climber Pushups – 20 reps (brace your abs TIGHT)
4. Flutter Kicks – 20 reps
5. Side Plank – 60 seconds/side
6. Wall Sprints – 60 seconds

Rest 30 seconds and repeat 1 more time.  If you’re advanced, you can do up to 4 rounds total.

If you have bad knees and/or ankles, you can do Prisoner Squats or Total Body Extensions in place of Prisoner Squat Jumps, and you can do Total Body Extensions again instead of Wall Sprints.

25/7/15

1. Hanging Knee Raises – 10 reps
2. Burpees – 10 reps
3. Plank with feet on exercise ball – 30 seconds
4. Repeat 2 more times

For the Hanging Knee Raises, hold on to a pull up bar, and slowly drive your knees up toward your chest.  If you don’t have access to a pull up bar, you can do the same motion while lying on the ground.

And if you don’t have an exercise ball for #3, do a plank with one foot off the ground.

5/7/15

Ab-Toning Circuit

1. Kettlebell Swings – 30 seconds
2. Bodysaw (i.e. Rocking Plank) – 30 seconds
3. Total Body Extensions – 30 seconds
4. Side Plank – 30 seconds/side
5. Goblet Squats – 30 seconds
6. Farmers Walk – 30 seconds

Rest as little as possible between exercises. If you want ADVANCED results, repeat 1-2 more times.

5/7/15

9 Minute Super Strong Abs Workout

Perform the exercises in a circuit as shown. Do as many reps as you can with good form. Repeat for a total of 3 rounds.

1. A) Hanging Knee Raises x 45 seconds

– Rest 15 seconds

1. B) Walkout to X-Body Mountain Climbers x 45 seconds

– Rest 15 seconds

1. C) Side Plank x 45 seconds (split time on each side)

– Rest for 15 seconds

Note: If you need a longer rest between exercises, change the work:rest ratio to 30 seconds work, 30 seconds rest.

5/7/15

7-Minute Ab Cruncher Workout

1) Goblet Squat or Bodyweight Squat – 40 seconds, 20 seconds rest
2) T-Pushups or Kneeling Pushups – 40 seconds, 20 seconds rest
3) Prisoner Lunge or 1-Leg Lying Hip Extension – 40 sec/side, 20 sec rest/side
4) Plank-to-Triceps Extension or Plank Hold – 40 seconds, rest 20 seconds
5) Total Body Extension – 40 seconds, rest 20 seconds
6) Burpees or Mountain Climbers – 40 seconds, rest 20 seconds

19/6/15

INTENSE Ab Circuit

1. Hanging Knee Raises – 10 reps
2. Burpees – 10 reps
3. Plank with feet on exercise ball – 30 seconds
4. Repeat 2 more times

For the Hanging Knee Raises, hold on to a pull up bar, and slowly drive your knees up toward your chest.  If you don’t have access to a pull up bar, you can do the same motion while lying on the ground.

And if you don’t have an exercise ball for #3, do a plank with one foot off the ground.

30/5/15

Complete the 3 exercises below without rest in between. Rest 30-seconds between rounds and complete 4 TOTAL rounds. (exercise descriptions in the P.S.)

Hanging Oblique Raises or Side Crunch Punches: 10 reps each side

Outside Mountain Climbers: 20 reps each side

Sit Throughs: 10 reps each side

Rest 30-seconds and complete 4 TOTAL rounds.

30/5/15

This workout consists of 2 exercises, the plank and side plank.

You’re going to start in the plank position, with your feet and forearms on the ground.  Brace your abs nice and tight, squeeze your glutes together, and keep a straight line from your shoulders down to you toes.

That’s the plank…

Now hold it as long as possible.

Once it starts to get tough, go straight into a right side plank and hold as long as possible.  Once that gets tough, roll back to the regular plank and hold, then roll to your left and do a left side plank.

The idea is to hold each plank as long as you can without your knees touching the ground.  When you can barely hold it anymore, rotate into a side plank and hold.

So ultimately this flat abs challenge consists of:

• Plank
• Right Side Plank
• Left Side Plank

And you can do a quick Google search if you want instructional videos on how to do each exercise.  I’m more of a visual learner, so if you are too, watch a few videos to get the form down.

Once your knees finally hit the floor, you’re done.

Time yourself throughout the entire challenge and see how long you can go.  The goal is between 5 and 10 minutes.

19/5/15

Do the following, resting only as needed. In circuit 1, you’ll do 8 reps of each exercise. In the next circuit, you’ll do 7 reps of each.

Continue in this fashion until you complete 1 rep of each exercise.

Spiderman Climb or Mountain Climbers (slow!) (8/side…1/side)

Lunge Jumps or Alternating Reverse Lunge (8/side…1/side)

Renegade Row (8/side…1/side)

Alternating DB or Bodyweight Chops (8/side…1/side)

19/5/15

Do the following ONE time, resting only as needed. Do the Total Body Extensions in as few sets as possible, followed by the Bodysaw in as few sets as possible.

*Total Body Extensions (100), then…
Bodysaw (also known as the rocking plank) (100)

25/4/15

Complete 20 seconds on, 10 seconds rest of the exercises below. Complete 3 total rounds. (pictures for SP Reach Through and Bicycles at the end of email)

1) Squat Jumps <= Indirect Exercise
2) Side Plank Reach Through (right side) <= Direct Exercise
3) Jump Lunges <= Indirect Exercise
4) Side Plank Reach Through (left side) <=Direct Exercise
5) Burpees <=Hybrid Exercise
6) Bicycles <=Direct Exercise
Complete 2 more rounds for a total of 3 rounds.

10/4/15

1. Stability Ball Ab Pike – 8 – 12 reps

Supersetted with :

2. Kettlebell Swing – 10 – 20 reps

Time limit : 5 min AMRAP style

7/2/15

Hanging (suspended) Bicycle

1. Pulling straps completely up, grip handles directly under anchor point and hang with feet on ground as shown. 2. Pull legs up off ground and rotate legs in a circular biking motion in the air for the desired amount of time without touching the ground until complete.

Windshield Wiper

1. 1. With straps completely up, grip handles directly under anchor point and hang with feet on ground as shown. Pull legs up, bending knees 90° and rotate body/legs to your right, and then up and over to your left (windshield).3. Repeat for duration of time without touching the ground.

Hanging L Shaped Flutter Kicks

1. With straps completely up, grip handles directly under anchor point and hang with feet on ground as shown. 
2. Pull legs up off ground, keeping them straight, and flutter kick, alternating right leg up; left leg down, for desired amount of time.

6/2/15

Goblet Squat – 5 reps

• Bodysaw – 60 seconds
• Rest 60 seconds, repeat 3 more times.

The key here is the Goblet Squat.  You’re only doing 5 reps, which means you need to use a heavy weight. If you do all 5 reps and could still crank out 3-5 more, then you need to increase the weight.  This will smoke your abs and is perfect if you’re looking to lose that lower belly fat.

Heavier weights aren’t just for building muscle, when used correctly they can be a great fat-burning tool as well!

4/2/15

Side Plank (single Leg) Oblique Crunch L/R
Olympic Swimmers w/Body Saw
Single Leg Slow Motion Mountain Climbers *SHM

1/2/15

1. 3-Point Shoot Out  – 1-Minute

2. Plank w/ Reach – 1-Minute

3. Flutter Kicks – 1-Minute

4. Cross Body Mountain Climber Burpees – 1-Minute

And what’s this 3-Point Shoot Out you speak of?

Squat down, grab the imaginary basketball near your left foot, jump up and shoot it!  Then repeat.  The good thing with the imaginary basketball is that it ALWAYS goes in .

21/1/15

Perform Each Exercise for 30 Seconds with 30 Seconds of Rest Between Exercises, for 2 Rounds.

Complete Each TRX Suspension Abs Workout in ONLY 6-Minutes

1. Slow Motion Oblique Crunches
2. Accordion Crunches
3. Slow Motion Crunches

18/1/15

Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.

A) Superman Planks x 8 reps each side
– No rest
B) Leg Raise with Hip Lift x 8 reps
– Rest 15s

Note: This is for intermediate to advanced folks ONLY – so if you’re a beginner, you can modify the exercises by doing a plank (30 seconds) with a leg raise (8 reps).
13/12/14

Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.

A) Superman Planks x 8 reps each side
– No rest
B) Leg Raise with Hip Lift x 8 reps
– Rest 15s

Note: This is for intermediate to advanced folks ONLY – so if you’re a beginner, you can modify the exercises by doing a plank (30 seconds) with a leg raise (8 reps).
6/12/14

Do the following superset up to 4 times, resting for 4 secs between supersets (yes, 4… hence the name)

1. Spiderman Pushups (2/side – 4 total)
2. X-Body Mountain Climber (2/side – 4 total)

6/12/14

Do the following up to 4 rounds, resting for 15 sec between sets.

1. Front plank on Elbows hold for 30 sec
2. Side plank on Elbow hold for 30 sec
3. Reverse Plank on hands hold for 30 sec

Heads Up: If this is easy, then do each plank on 1 leg, switching legs halfway through.

6/12/14

Do the following circuit as many times as possible in 3 minutes, resting only when needed:

Ab Wheel or Stability Ball Rollouts (5)

KB or DB Swings (10)

Bodyweight Chops (5/side) – Keep those abs braced HARD

6/12/14

Do the following circuit one time

1)  Spiderman Pullups or Spiderman Inverted Row (3 per side)

2) KB Snatch or DB Snatch or 1-Arm DB Swings (10 per side)

3) Spiderman Pushup Plank (20 secs per side) – this is one of the new
exercises that came out of nowhere by the way.  You simply hold the bent leg
out at the bottom of a Spiderman Pushup, bracing your abs, then switch sides and repeat

4) Bodweight Narrow Stance Squats (20)

5) Spiderman Climb (10 per side)

6) KB or DB 2-Arm Swings (30)

4/12/14

Perform each of the following in order, with no rest between exercises. At the end
of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.

A) Superman Planks x 8 reps each side
– No rest
B) Leg Raise with Hip Lift x 8 reps
– Rest 15s

Note: This is for intermediate to advanced folks ONLY – so if you’re a beginner, you can modify the exercises by doing a plank (30 seconds) with a leg raise (8 reps).
29/11/14

Do this for 30-45 seconds for 3 rounds (rest for 30 secs between sets).

It’s the Ab Fallout.

1) Kneel on the ground with your hands in straps.

2) Keep your body in a straight line, brace your abs and keep

your low back tensed.

3) Lean forward & extend your arms overhead and keep your

abs braced as they stretch.

4) Contract your abs and keep your body in a straight line from

toes to shoulders as you come back up to the start.

19/11/14

Do this for 30-45 seconds for 3 rounds (rest for 30 secs between sets).

It’s the Ab Fallout.

1) Kneel on the ground with your hands in straps.

2) Keep your body in a straight line, brace your abs and keep

your low back tensed.

3) Lean forward & extend your arms overhead and keep your

abs braced as they stretch.

4) Contract your abs and keep your body in a straight line from

toes to shoulders as you come back up to the start.

23/10/14

1. Side Plank: 1-minute
2. Side Plank (other side): 1-minute
3. Mountain Climber Burpees: 1-minute as many reps as possible

23/9/14

Perform exercises in order with no rest between the moves. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for 2 rounds total.

A) Inchworms x 30s

B) Bodyweight chops (Right Low to High) x 30s

C) Bodyweight chops (Left Low to High) x 30s

D) Rotating Planks x 30s

15/9/14

Long Plank Walkouts – 5 Reps

Long Plank Armpit Touches – 10 Reps Each Side

Box Plank – 10 Reps Each Side

Plank Side Touches – 10 Reps Each Side

Rest 60-90 Seconds (Rest as needed during the circuit)

 Repeat for a total of 3 rounds

Modified Version

 Push Up Position Armpit Touches – 10 Reps Each Side

Box Plank – 10 Reps Each Side

Plank Side Touches – 10 Reps Each Side

Rest 60-90 Seconds (Rest as needed during the circuit)

 Repeat for a total of 3 rounds

Like I said, it’s a tough workout. If it were your first time attempting this, I would recommend doing the modified version first.

5/9/14

– Do 2 rounds of the circuit without rest

1) Total Body Extensions – 30 seconds

2) Cross-Body Mountain Climbers – 30 seconds

3) Active Alternating Lying Leg Raise – 30 seconds

4) Reverse Lunges – 30 seconds

5) One Leg Swiss Ball Plank Circles – 30 seconds

5/9/14

Each exercise is performed with a 20 second work interval and 10 second rest.

• High Knee Punch Outs  – 20/10 x4 Rounds
• Plank Forward Touches – 20/10 x4 Rounds
• Mountain Climbers – 20/10 x4 Rounds
• Box Plank – 20/10 x4 Rounds

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Beginner Routine – 5/9/14

• Do these exercises in circuit fashion with no rest between exercises.
• Do each exercise for 30 seconds.
• Rest 30 seconds before repeating the circuit one more time.

1) Plank
2) Bird Dog
3) Mountain Climber Side Plank
5) [Kneeling] Elevated Pushup

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ADVANCED : 5/9/14

• Do these exercises in circuit fashion with no rest between exercises.
• Do each exercise for 30 seconds.
• Rest 30 seconds before repeating the circuit one more time.

1) Stability Ball Jackknife
2) Stability Ball Mountain Climber with Hands on Ball
3) X-Body Mountain Climber
4) Plank with Arms on Ball
5) Stability Ball Rollout

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Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 2 rounds.

A) Walkout to Cross Body Mountain Climber x 45s
B) Plank x 15s
C) Lying Leg Raises x 45s
– Rest 15s

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Do the following superset 3 times, resting as shown:

Jumping Jacks (30 secs), rest 10 secs

Plank Jumping Jacks (30 secs), rest 10 secs

Uhhh yeah, the “Plank Jumping Jacks”. Seeing is believing…

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Perform exercises in order with no rest between the moves. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for 2 rounds total.
A) Inchworms x 30s

B) Bodyweight chops (R Low to High) x 30s

C) Bodyweight chops (L Low to High) x 30s

D) Rotating Planks x 30s

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Perform each of the following in order. Try to do as many reps as possible in the allocated time, with perfect form. Repeat for a total of 4 rounds.

A) Scissor Kicks (alternating) x 20s
– Rest 10s

B) Spiderman Planks x 20s
– Rest 10s
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Perform each of the following in order, with no rest between exercises.

At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.
A) Side Plank Superstar (right) x 10 – No rest
B) Side Plank Superstar (left) x 10 – No rest
C) Body Saw x 10 – Rest 15s

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Perform each of the following in order, with no rest between exercises.

Repeat for a total of 2 rounds
A) Side Plank Reach and Raise x 30s
B) Mountain Climbers x 30s
B) Side Plank Reach and Raise (other side) x 30s
D) Mountain Climbers x 30s

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Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.
A) Superman Planks x 8 reps each side
– No rest
B) Leg Raise w Hip Lift x 8 reps
– Rest 15s

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THE  FOLLOWING  WORKOUTS  SHOULD  TAKE  SIX  MINUTES

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Perform each of the following in order, with no rest between exercises.

At the end of the circuit, rest for 15 seconds and repeat for a total of 4 rounds.
A) Body Saw x 10
– No rest
B) Bodyweight Chop (R Low to High) x 15
– No rest
C) Bodyweight Chop (L Low to High) x 15
– No rest
D) Superman Plank x 8
– Rest 15s

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Perform each of the following in order, with no rest between exercises.

Repeat for a total of 3 rounds.
A) Walkout to Mountain Climber x 30s
B) Plank with Alt Leg Raise x 30s
C) Lying Leg Raise x 30s
D) Rotating Planks x 30s

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Perform each of the following in order, with no rest between exercises. At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.
A) Walk out to Crab Crawl x 8
– No rest
B) Cross Over Plank x 10 each leg
– Rest 15s

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Perform each of the following in order, with no rest between exercises.

Repeat for a total of 3 rounds.
A) Cross Body Mountain Climbers x 20s – Rest 10s
B) Over/Under Abs x 20s – Rest 10s
C) Side Plank (left) x 20s – Rest 10s
D) Side Plank (right) x 20s – Rest 10s

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Perform each of the following in order, with no rest between exercises.

At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.
A) Walk out to T Rotation x 8
– No rest
B) Lying Leg Raise x 12
– Rest 15s

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Perform each of the following in order, with no rest between exercises.

At the end of the circuit, rest for 15 seconds and repeat for a total of 3 rounds.
A) Crab Crawls x 8
– No rest
B) Lying Leg Raise w Hip Lift x 10
– No rest
C) Spiderman Plank x 10
– Rest 15s

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Perform exercises in supersets.

For example, do exercise A then B with no rest, then break for 30-45s.

Repeat for a total of 3 rounds.
A) Plank w Leg Raise x 15 each side
– No rest
B) Dead Bugs x 12 each side
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets.

For example, do exercise A then B with no rest, then break for 30-45s. Repeat for a total of 3 rounds.
A) Side Plank w Hip Dips x 8 each side
– No rest
B) Walk outs x 8 reps (moderate tempo)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds

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Perform exercises in supersets.

For example, do exercise A then B with no rest, then break for 30-45s. Repeat for a total of 3 rounds.
Note: in the first week do 2 circuits
A) Superman Plank x 12 each side
– No rest
B) Bodyweight chops x 10 each side
– No rest
C) Crab Crawls x 10 each side
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets.

For example, do exercise A then B then C with no rest, then break for 30-45s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits.
A) Bird/Dog Plank x 8 reps each side
– No rest
B) Side Plank w Reach and Raise x 10 reps
– No rest
C) Towel Body Saw x 10 reps
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 30s. Repeat for the desired number of sets.
A) Half Kneeling Reverse DB Wood Chop x 12 reps
– No rest
B) Plank Slide Aways x 10 reps each side
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 30s. Repeat for a total of 3 rounds.
A) Superman Plank x 8 each side
– No rest
B) SB Rollout x 12 reps
– No rest
C) Side Plank & Row x 12 reps
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds.

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Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s. Repeat for the desired number of sets.
A) DB Wood chop x 10 each side (2-0-1)
– No rest
B) Plank w Bench Step off x 12 reps each side (2-0-1)
– No rest
C) SB/TRX Jack Knife x 15 reps (moderate)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) SB Plank (forearms on SB) x 30s (isometric)
– No rest
B) SB Cross Body Mountain Climber x 15 reps (2-1-1)
– No rest
C) Lying Leg Raise x 10 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) SB/TRX Rollout x 10 reps each side (2-1-1)
– No rest
B) Side Plank Superstar x 12 reps (2-1-1)
– No rest
C) Plank w Pulldown x 10 each side (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
A) Plank w Toes on Bench x 45s (isometric)
– No rest
B) Side Plank w Knee Raise x 12 reps
– No rest
C) SB Stir the Pot x 10 reps each side
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) Plank w Pulldown x 12 each side (2-0-1)
– No rest
B) KB Swing x 30s (moderate)
– No rest
C) Cross body mountain climber x 15 reps (2-1-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) TRX/SB Rollout x 10 reps (2-1-1)
– No rest
B) TRX Side Plank x 25s (isometric)
– No rest
C) TRX/SB Jackknife x 30 reps (2-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Equipment: Stability Ball, Cable or resistance band
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
A) Plank with Toes on SB x 30s (isometric)
– No rest
B) Cable Core Press x 12 each side (2-1-1)
– No rest
C) Walk out to Superman x 8 each side (2-1-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Equipment: Ab Roller
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) Ab Rollout x 10 reps (2-1-1)
– No rest
B) One legged side plank x 30s (isometric)
– No rest
C) Inchworms x 8 reps (moderate)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Equipment: TRX/Stability Ball, cable/resistance band
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) Plank with Toes on SB/TRX x 30s (isometric)
– No rest
B) Half Kneeling Cable Wood chop x 10 reps each side (2-0-1)
– No rest
C) TRX/SB Pike x 15 reps (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds

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Add this Ab Superset to the end of your next workout:

A) TRX Mountain Climber – 30 seconds
B) TRX Ab Fallout (kneeling) – 60 seconds
– Rest 30 seconds and repeat two more times.

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Equipment: Ab roller, TRX, cable/resistance band
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) Ab Rollout x 12 reps (2-1-1)
– No rest
B) DB Wood chop x 10-12 reps each side (2-0-1)
– No rest
C) TRX Rotating Swing x 15 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Equipment: TRX/Stability Ball, Pull Up Bar
Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) One Legged Plank on SB/TRX x 30s each leg (isometric)
– No rest
B) Hanging Knee Raise x 10 reps (2-0-1)
– No rest
C) Rotating Planks x 10 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
Note: in the first week do 2 circuits
A) Plank w Toes on SB/TRX x 45s (isometric)
– No rest
B) Lying Leg raises w Hip Lift x 15 reps (2-0-1)
– No rest
C) Cross Spider Plank x 10 reps each side (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Equipment: TRX
Perform exercises in supersets. For example, do exercise A then B then C with
no rest, then break for 30s. Repeat for the desired number of sets.
A) Side Plank Reach and Raise x 10 reps
– No rest
B) Inchworms x 8 reps (moderate)
– No rest
C) TRX Stars x 20 reps (1-1-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a
total of 3 rounds

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Equipment: Kettlebell, Dumbbells, Cable/Resistance band
Perform exercises in supersets. For example, do exercise A then B then C then D with no rest, then break for 30s. Repeat for the desired number of sets.
A) Overhead Squat x 12 reps (2-1-1)
– No rest
B) KB Swings x 15 reps (2-0-1)
– No rest
C) Horizontal Core Rotations x 10 reps each side (1-0-1)
– No rest
D) Plank Jacks x 20 reps (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B then C with no rest, then break for 30s. Repeat for the desired number of sets.
A) Walkout to Cross Body Mountain climber x 10 reps (moderate)
– No rest
B) SB Stir the pot x 10 reps each direction (2-0-1)
– No rest
C) Squat thrusts x 15 reps (1-0-1)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Perform exercises in supersets. For example, do exercise A then B with no rest, then break for 30s. Repeat for a total of 3-4 rounds.
A) Dead Bugs x 12 each side (2-1-1)
– No rest
B) Scissor Kicks (alternating) x 15 each side (moderate)
– Rest for 30 seconds at the end of the circuit and repeat 2 more times for a total of 3 rounds

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Swinging the Abs Conditioning Circuit

KB or DB Swings (20)

Stability Ball Stir-the-Pot (5 in each direction)

KB or DB Swings (20)

Plank with Weight Transfer (5 in each direction)

KB or DB Swings (20)

Strap Ab Fallout (10)

Plank Jumping Jacks (20)

Rest 1 minute and repeat 1 more time

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Do the following circuit as many times as possible in 3 minutes, resting ONLY when needed.
Total Body Extension (10)
X-Body Mountain Climbers (10/side)
Total Body Extension (10)
Bodysaw (10)

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Do the following circuit 3 times, resting for 30 seconds between circuits.
KB or DB Swings or Total Body Extensions (15)
Stability Ball Rollout or Inchworm (8)
DB or Medicine Ball Chop or Bodyweight Chop (8/side)
On/Off Plank (10 secs “on”, 10 secs “off” – do this 3 times)

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Do the following superset, resting only when needed. In the first superset, you’ll perform 8 reps of each exercise.

In the next superset, you’ll perform 7 reps of each.

Continue in this fashion until you complete 1 rep of each exercise.
Stability Ball Jackknife Pushup or Pushup/Mountain Climber Combo (8…1)
Alternating Goblet Reverse Lunge or Bodyweight Reverse Lunge
(8/side…1/side)

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Do the following circuit 4 times, resting for 30 seconds between circuits.
Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)
Box or Bench Jumps or Bodyweight Squat (20 secs)
Stability Ball Stir-the-Pot or Spiderman Climb (20 secs)
DB Piston Row or Bodyweight Renegade Row (20 secs)

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Do the following circuit ONE time, resting as needed.
1-Arm DB Incline Chest Press or Elevated Pushup (20/side)
Goblet Squat or Bodyweight Squat (20)
Renegade Pushups or Pushups (20)
1-Arm KB or DB Swings (20/side) or Total Body Extensions (20)
Renegade Row or Bodyweight Renegade Row (20/side)

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