Abs Workout

Program
Warm up + 2 rounds of 3 circuits (7 exercises each) – 10 sec rest after
each exercise & 45 sec rest after each circuit – 30 reps per exercise

Circuit 1 Circuit 2 Circuit 3

• Sit. crunches • Bicycle crunches • Lying leg raise combo

• Begin. jacknife • Cross toe touches • Circles with legs straight

• Lying alt knee raise • Straddle
• jacknife
• Lying knee raise
• Beg. Hollow body rock • Swimmer
• Tuck rock
• Hollow body rock • Hollow body knee raise
• Sit up punches
• Tuck crunches • Crucifix hold
• Mount, climb for and
• Pike crunches • Alt crunch knee-crunch
backward

21x7x30x3x2 abs(1260) + plank(90) = 1350 abs