Circuit Training Workout # 39 Six Pack Attack
Need: Dumbbells
Alternating Squat Side Kicks 1m
(execute quickly)
TO Alternating Under Heel TouchCrunches 1m
(start leaning back at 45 degree angle, alternate bringing hand under leg to touchheel, return to starting position, switch sides)
Grounded Side Kicks 1m Each Side
(press upand kick out)
Flip the Dog with Knee Tuck 1m LEFT Side
(from down dog do a knee tuck, raise leg backto sky and flip into partial wheel pose, flip back & repeat)
TO Rolling Climbers 1m
(4 Mt.Climbers, roll over on mat and do 4 Mt. Climbers, repeat)
TO Flip the Dog with Knee Tuck 1mRIGHT Side
Jacked Frog Hops Across Gym Floor & Back
(alternate narrow and wide frog hopsforward in a jack motion)
TO Dumbbell Butt Blaster 1m
(Squat down and pick up dumbbell infront of OPPOSITE foot , stand then get other weight, stand, lower and return, repeat)
TO PilatesSingle Leg Pulls 1m
(alternate legs into chest, catch behind knee and gently pull closer for 2counts, lower and repeat on other side)
4 x 4 Renegade Rows to Dumbbell Thrusters 1m
30s
(4 rows * complete each side asone row, into 4 thrusters, repeat)
TO Dumbbell Lateral Hops 30s
(holding one dumbbell, hop& stick side to side)
TO Dumbbell Horizontal Chops 1m
(arms out straight holding 1dumbbell, rotate at core back and forth )
TO Dumbbell Lateral Hops 30s
TO DumbbellHorizontal Chops 1mInclined Wall Tricep Push Ups 1m
(to make harder lower hand position and move feet further away)
TO Body Blasters 1m
(roll back into reverse crunch, explode to standing , jump back intopush up, leap up, lower & repeat)
TO Switch Hitters 1m
(alternate opposite leg raise at top andelbow)
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