Abdominals

Ab Circuit 1: Exercises

  • Deadbugs

  • Deadbug Rotations

  • Knee Reach Through

  • Penguins

  • Russian Twists

  • Toe Touches

  • V-ups

  • Body Rocks

  • Dollie Hold

VIDEO DOWN BELOW

Warm Ups:

Warm up 1:

  • 10 squats

  • 5 lunges each

  • 5 diagonal chops each

  • 20 russian twists

  • 10 frog thrusts

  • 20 mtn climbers

  • 5 groiners each

  • 5 scorpions each

  • 5 shoulder rotations

  • 5 deadbugs

  • 5 yoga p-ups + reach

  • 10 push-ups

Warm up 2:

  • 10 squats

  • 10 goodmornings

  • 10 weight swings

  • 5 lunge + rot each wtd

  • 5 groiners each

  • 5 scorpion each

  • 5 shoulder rot each

  • 5 quadruped T rot

  • 10 yoga p-ups

  • 10 split squat jumps

  • 10 squat jumps

Banded Full Body Pump

  • 10ea shoulder Y hold split squats

  • 15 Double bent band rows 

  • 15 Banded Push ups 

  • 15 Banded goodmornings

  • 30 Lying hammy pumps

  • 20 banded reverse crunches

  • 30 crunch pumps

  • 20 tricep extensions

  • 20 bicep curls

  •  

  • Repeat 5x

 Pyramid Day

1 Pullup 2 Pushup 3 Situps)

 

Proceed:

2,4,6

3,6,9

4,8,12

5,10,15

6,12,18

7,14,21

6,12,18

…back to 1,2,3

*If you do not have access to a pullup bar do the same pyramid concept but change the exercises to:

  • 1 Pushup

  • 2 Situps

  • 3 Rows

and proceed with the rest of the sets. *

Suspension Strap Exercises

  • Fallouts

  • Side Fallouts

  • Push ups

  • Rows

  • T’s

  • T+ER

  • Bulgarian Split Squats

  • Hamstring Curls

  • O/h tricep ext.

  • Curls