This is a routine that I do on lift days right out of bed before breakfast; it keeps your Abs and Core strong and defined, plus it's a good mix up from Ab Ripper X ;) 330 quality reps total
1. Crunches (20)
2. Oblique Crunches (20 each side)
3. Touch the toes (20 (legs up and reach up and touch the toes)
4. Hanging leg raise (12(hang on a pull u bar and raise your knees to your chest)
5. V-Ups with medicine ball (12-15)
6. Fifer scissors with extension (20(regular scissors but reach back with one hand)
7. Oblique v-ups (20 each side)
8. Row your boat (20(knees out arms pulled back, then knees in and arms out)
9. Low plank oblique knee touches (20)
10. High plank Knee touches and crosses (12 each knee)
11. Rotating Bicycle on butt (20 reps total)
12. Abranome (side to side 90 degree legs, arms out to side 20 reps total)
13. Six point flexor burn (12(hang on pull up bar and bring knees up then extend out then back in and down, then repeat)
14. Medicine ball mason twists (50 regular mason twist with holding a medicine ball)
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