ABS-Monday: May 7, 2012

Intermediate

14 Rounds of:

• 7 Crunches
• 7 Side to Sides
• 7 Full sit-ups (unanchored)

Advanced

Same as Intermediate except split the 14 rounds up by using a 10lb plate for the 1st 7 Rounds, no weight for the last 7 rounds

ABS-Tuesday: May 1, 2012

Intermediate

8 Rounds of:

3 reps, then 5 reps, then 7 reps of each exercise (that equals 1 round)

• Crunches
• Full Sit-ups (unanchored)

Advanced

Same as Intermediate except use a 10lb plate for the Full Sit-ups (unanchored)

ABS-Monday: April 30, 2012

Intermediate

5 Rounds of:

5 reps, then 10 reps, then 15 reps of each exercise (this equals 1 round)

• Obliques Right side
• Side Crunches with Legs Dropped to the Right

Then 5 Rounds of:

5 reps, then 10 reps, then 15 reps of each exercise (this equals 1 round)

• Obliques Left side
• Side Crunches with Legs Dropped to the Left

Obliques Right - Lay on your side so your body is facing right.  Legs should be slightly bent.  Raise your body off the ground so that you are crunching while laying on your side
Obliques Left - Same as right just turn on your left side
Side Crunches Legs Drop to the Right - Lay in a crunch position, back flat, legs off the ground with your heels pointed straight up so that you form an "L" position (like the start of a hip raise w/legs straight).  Drop your legs to the RIGHT while trying to keep your upper body as flat as possible - try and form a 90 degree angle with your body while your legs are touching the ground (just like a Russian twist).  Don't move, keep your body flat and pointing up.  Start crunching up
Side Crunches Legs Drop to the Left - Same as right just drop your legs to the left

Advanced

4 Rounds of:

• 100 Flutter Kicks (2 count)
• 25 Knee Raises (use AB Straps or hang from Bar)