Nothing Special   »   [go: up one dir, main page]
Scribd Logo
Upload

Welcome to Scribd!

  • 19 views

    ABS Exercise Routine 2

    Uploaded by

    Tony Gonzalez
    This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    ABS Exercise Routine 2

    Uploaded by

    Tony Gonzalez
    19 views2 pages
    This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

    Original Description:

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    19 views2 pages

    ABS Exercise Routine 2

    Uploaded by

    Tony Gonzalez
    This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 2

    ABS Exercise Routine

    KEY: Red=upper- abs, Green=Full-abs, Purple=lower abs, Yellow=obliques


    Week 1 – 2 (March 4, 2019 – March 15, 2019)
    Warm-ups Round 1

     Basic stretches  Push through (x20)


     Bicycles (x20)
     Rotating arms: small & large circles (25)  Leg lifts (x20)
    Slow and Fast  Foot to foot crunches (x20)

     Twisting turn long arm (25) (rest 2min)

     King James (25) Round 2

     Knees to elbow (25)  Iron butterflies (x20)


     Knee Tuck (x20)
     Fake jump ropes (25)  Toe touches (x20)
     Spider-man push-up to side plank (x20)
    Warm-down
    (rest 2min)

    Round 3

     Mountain Climbers/Reverse (x20)


     Side crunches each side/ Side Jack-knife (x20)
     Leg lift toe touch/ Jackknife (x20)
     Roll ups (x20)
     Side Jack Knives (x20)

    *End with 6 inch hold (20sec)*

    N.B. 20 second mountain climbers between each exercise (advance)

    Pain is weakness leaving the body & if it was EASY everybody would do it!
    Pain is weakness leaving the body & if it was EASY everybody would do it!

    You might also like