Day 36 - Abs w Weights View online

20 min · Abs, Shoulders

Get something heavy before you start! - Busca algo pesado antes de empezar!

Resistance/Weighted Crunches Standing Side Bends Standing Front Shoulder Plate Raises

0:30 0:30
rest rest

2 sets 45 secs 20 sec rest 2 sets 45 secs 20 sec rest 2 sets 45 secs 20 sec rest

Resistance/Weighted Crunches Standing Side Bends Standing Front Shoulder Plate Raises

0:30
rest

2 sets 45 secs 20 sec rest 2 sets 45 secs 20 sec rest 2 sets 45 secs 20 sec rest

Plank

2 sets 90 secs 40 sec rest

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Resistance/Weighted Crunches

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90
degrees. Alternatively, you can place your feet up on a bench a few inches apart with
your toes turned inwards and touching.

Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.

Keep your elbows locked.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

Return to the start position in a smooth movement.

Make sure the weight is held very securely!

Standing Dumbbell / Kettlebell Side Bends

Primary muscle group(s):

Obliques

Secondary:
Abs

Stand straight, your feet shoulder width apart, while holding a dumbbell in your left
hand with your palm facing in to your body.

Place your right hand on your waist, palm facing in. This is the start position.

Keeping your back and head straight, bend only from your waist to the right. Inhale as
you bend.

Continue as far as possible, then hold for a count of one.

Return to the start position, exhaling as you do so.

Repeat the movement this time bending to the left and returning to the start position.

Complete all repetitions holding the dumbbell with your left hand before changing
hands.

This exercise can be performed with a kettlebell or a plate weight.

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Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises

Primary muscle group(s):

Abs, Shoulders

Secondary:
Upper Back & Lower Traps

Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell
with both hands in front of your hips. Be sure to use an overhand grip. You can also use
a resistance band secured under your feet. Your feet should be shoulder-width apart.

With a slight bend in the elbows, raise the weight plate up and in front of you. Pause
and squeeze the shoulders when you reach chest level.

Slowly lower the plate to the starting position, immediately moving into the next
repetition.

Resistance/Weighted Crunches

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90
degrees. Alternatively, you can place your feet up on a bench a few inches apart with
your toes turned inwards and touching.

Hold a plate, dumbbell, kettlebell, or medicine ball securely above your head.

Keep your elbows locked.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

Return to the start position in a smooth movement.

Make sure the weight is held very securely!

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Standing Dumbbell / Kettlebell Side Bends

Primary muscle group(s):

Obliques

Secondary:
Abs

Stand straight, your feet shoulder width apart, while holding a dumbbell in your left
hand with your palm facing in to your body.

Place your right hand on your waist, palm facing in. This is the start position.

Keeping your back and head straight, bend only from your waist to the right. Inhale as
you bend.

Continue as far as possible, then hold for a count of one.

Return to the start position, exhaling as you do so.

Repeat the movement this time bending to the left and returning to the start position.

Complete all repetitions holding the dumbbell with your left hand before changing
hands.

This exercise can be performed with a kettlebell or a plate weight.

Standing Front Shoulder Plate / Dumbbell / Kettlebell Raises

Primary muscle group(s):

Abs, Shoulders

Secondary:
Upper Back & Lower Traps

Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell
with both hands in front of your hips. Be sure to use an overhand grip. You can also use
a resistance band secured under your feet. Your feet should be shoulder-width apart.

With a slight bend in the elbows, raise the weight plate up and in front of you. Pause
and squeeze the shoulders when you reach chest level.

Slowly lower the plate to the starting position, immediately moving into the next
repetition.

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Plank

Primary muscle group(s):

Abs

Get into a face down position on the floor supporting your upper body on your
forearms. Your elbows should be bent at 90 degrees.

Extend your legs straight out behind you, supporting them on your toes and balls of
your feet.

Keep your body in a straight line by tightening your abdominal and oblique muscles.

Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

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 freeandfitx
Lucia Lopez · Marbella

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