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AB Routines
| Alternate these 3 sequences every other day, unless still sore from last...wait another day. |
| Do each rep slow and controlled, feeling your ABS do the work. |
| Only rest (stretch) 15 seconds between each set. |
| Sequence 1 |
| Swiss ball crunches | 2 X 20 |
| Hip thrust – on bench or floor | 2 X 20 |
| Decline bench w/medicine ball | 2 X 15 |
| Torso twist machine | 2 X 15 |
| Hyper extensions | 2 X 15 |
| Sequence 2 |
| Swiss ball crunches | 2 X 20 | |
| Knee raises on Roman Chair | 2 X 15-20 | |
| Rope crunches w/cable | 2 X 15 | |
| Side bends w/cable | 2 X 15 | |
| Hyper extensions | 2 X 15 |
| Sequence 3 |
| Regular crunches | 2 X 20 | |
| Frog crunches | 2 X 20 | |
| Leg lifts holding bench | 2 X 15 | |
| Stick twists | 2 X 15 | |
| Stick side bends | 2 X 15 |
Link to: CORE CONDITIONING ROUTINE