ABS-Training (30 sek)

# Exercise
1 Pull-up Bar and legs
2 Pull-up Bar and knees
3 Feet crossovers
4 "L" sit toe touches
5 Rest&stretch-up
6 Plank knee ins
7 Side plank raises
8 Mountain climbers
9 Oblique leg raise
10 Scissor kicks
11 Bodyweight Crunches
12 "V" sit static holds
13 Plank static holds
14 Sit up cross punch
15 Leg raise holds
16 Side crunches
17 Rest&stretch-down
18 Lying supermans
19 Plank toe taps
20 Plank rotation
21 V sides crunches
22 Bicycle
23
24
25
26
27
28
29
30
31
32
33
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Training (30 sek) 30
Description 660 sek
Raise legs x3 11 min
Raise knees x2-3
Keep legs raised up/ like sideways scissors
Push shoulder blades forward
Catch your breath 30 sec
Bring knees towards elbow
Straight from head to toe (x2)
Explosive reps
Alternate twist at the top (like with pull-up bar)
Keep hands under bum (po) and do straight scissor (not sideways)

Actively contract abs

Hold legs
x2
Catch your breath 30 sec
Cross raises: leg and hand. On stomach
To opposite side
Keeü spine (back) neutral