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    Abcomplex

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    govierj
    This document provides instructions for creating a 3-exercise ab workout by selecting one exercise from each of three categories: upper abs, obliques, and lower abs/hip flexion/misc. The workout is to be completed as a circuit with little rest between exercises and repeated for 3 sets. The document then lists over a dozen exercise options within each category.

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    Abcomplex

    Uploaded by

    govierj
    14 views1 page
    This document provides instructions for creating a 3-exercise ab workout by selecting one exercise from each of three categories: upper abs, obliques, and lower abs/hip flexion/misc. The workout is to be completed as a circuit with little rest between exercises and repeated for 3 sets. The document then lists over a dozen exercise options within each category.

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    This document provides instructions for creating a 3-exercise ab workout by selecting one exercise from each of three categories: upper abs, obliques, and lower abs/hip flexion/misc. The workout is to be completed as a circuit with little rest between exercises and repeated for 3 sets. The document then lists over a dozen exercise options within each category.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    14 views1 page

    Abcomplex

    Uploaded by

    govierj
    This document provides instructions for creating a 3-exercise ab workout by selecting one exercise from each of three categories: upper abs, obliques, and lower abs/hip flexion/misc. The workout is to be completed as a circuit with little rest between exercises and repeated for 3 sets. The document then lists over a dozen exercise options within each category.

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    CREATE YOUR OWN AB COMPLEX

    Choose one exercise from each of the three categories below. Go through each of them once with as little rest as possible between them. Rest one minute and repeat. Complete 3 sets of each exercise. Upper Abs 1. Crunch x25 2. Crunch (knees Up) x25 3. Knuckles to Knees x25 4. Reach Ups (toe touches) x25 5. Sit Up x25 6. MB Sit Up Throws x20 7. Decline Sit Up x25 8. Grab and Reach x30 x 3-4 kg or plate 9. Reach Throughs x30 10. Swiss Ball (Stability Ball) Crunch x 30 11. 2 Plate Crunch x25 12. Rockies x20 Obliques 1. Crossover Crunch x25 each side 2. Crossover Crunch (w/ 2.5-5lb plate) x20 each side 3. Crossover Crunch w/ leg raise x20 each side 4. Side Crunch x25 each side 5. Side Leg Lifts x20 each side 6. Pick Pockets x40 7. MB Tic Tac Toe (w/ partner) x10x6-10 lb. ball 8. Side Crunch (on Back ext.) x20 each side 9. Rotational Side Crunch (on Back ext.) x12 each side 10. Alternating Toe Crunches x40 11. Alternating Toe Touches (w/ 5lb. plates in hand) x40 12. Hanging Rotational Knee Ups x12 each side 13. Leg Wipers x20 14. Russian Twists x20 15. Heel Touches x40 16. Swiss Ball (Stability Ball) Crossover Crunch x30 each side Lower Abs/ Hip Flexion/ Misc. 1. Hip Ups x25 2. Leg Raise x25 3. Bicycles x30 sec. 4. Reverse Crunch (knees bent) x30 5. Reverse Crunch (w/ MB between legs) x25 6. 1 Leg Pike Ups x20 (10 each leg) 7. 1 Leg MB Pike Ups x20 (10 each leg) 8. Pike Ups x15 9. SB Pike Ups x12 10. Hanging Knee Ups x20 11. Dead Bugs x30 sec. 12. Core Holds x30-60 sec. (front, left, & right)

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