Official Midwestfit Abs and Core Fat Burning Finishers
Official Midwestfit Abs and Core Fat Burning Finishers
Official Midwestfit Abs and Core Fat Burning Finishers
Increase strength of the major muscle groups and minor muscle stabilizers included in the hip (abductors/adductor), lower back, oblique, and abdominal complexes
Be sure to refer to the ALL PROGRAMS INFORMATION. You should always properly stretch/warm-up and that section contains details to help you.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 1
10s!
Perform 8-10 Sets (No rest between sets)
Exercise
Crunches w/ Legs Up Crunches w/ Legs Up Side Shoe Taps Flutter Kicks Leg Lifts Side Leg Lift Side Leg Lift Spider Plank Straight Leg Spider Plank Splits
Reps
10 10 10 10 10 10 10 10 10 10
Additional Info
Use Weight (Hold behind your head) Body Weight 4-Count (1,2,3,4 =1) Right Side Left Side
FINISHER 2
20s!
Perform 20 seconds of exercise followed by 10 seconds of rest for 8 sets per exercise
Exercise
Flutter Kicks Plank Crunches w/ Legs Up Leg Lifts
Sets
8 8 8 8
Additional Info.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 3
30s!
Perform 30 seconds for all exercises (Rest 45 seconds between rounds) Circuit 1: 2 Rounds
Exercise
Flutter Kicks Feet Hold
Sets/Reps
30 seconds 30 seconds 30 seconds Circuit 2: 2 Rounds 30 seconds 30 seconds 30 seconds
Additional Info.
Leg Lifts
Crunches w/ Legs Up Russian Twists Bicycle Crunches Plank
END CIRCUITS
2 minutes
FINISHER 4
40s!
Perform 40 seconds for all exercises (Rest 20 seconds between rounds)
Exercise
Plank Bicycle Crunches Stability Ball Toe Touches Double Crunches
Sets/Reps
4 sets of 40 seconds 4 sets of 40 seconds 4 sets of 40 seconds 4 sets of 40 seconds
Additional Info.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 5
For all exercises perform for MAX effort and time
Exercise
Plank Flutter Kicks Crunches w/ Legs Up Leg Lifts Russian Twists
Sets/Reps
MAX MAX MAX MAX MAX
Additional Info.
Hold as long as possible Complete as many as possible Complete as many as possible Complete as many as possible Use Weight and complete as many as possible
FINISHER 6
5-4-3-2-1
Let clock run continuously (Rest when necessary but as little as possible)
Exercise
Plank Flutter Kicks Russian Twists Crunches w/ Legs Up Reverse Crunches
Sets/Reps
5 minutes 4 minutes 3 minutes 2 minutes 1 minute
Additional Info.
FINISHER 7
Exercise
Flutter Kicks Bosu Mountain Climbers w/ Twist Side Plank Hip Raises Plank Side Leg Lifts Stability Ball Toe Touches Russian Twists
Sets/Reps
1 minute 1 minute 30 seconds 2 minutes 1 minute 1 minute 1 minute
Additional Info.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 8
Circuit: 2 Rounds Rest 2 minutes between rounds
Exercise
Flutter Kicks Plank Leg Lifts Russian Twists
Sets/Reps
50 2 minutes 100 40
Additional Info.
4-Count (1,2,3,4 =1)
FINISHER 9
Exercise
Reverse Crunches Leg Lifts
Sets/Reps
2 minutes 2 minutes
Additional Info.
Use medicine ball between feet @5/10lbs. Perform up lift at regular speed and very slowly lower feet towards the ground. Repeat. Perform toe touches at very slow, controlled pace Very slow decline
2 minutes 2 minutes
FINISHER 10
Exercise
Plank Side Leg Lifts Plank Crunches w/ Legs Up Flutter Kicks Leg Lifts Splits
Sets/Reps
2 minutes 1 minute 1 minute 1 minute 45 seconds 45 seconds 45 seconds
Additional Info.
Each Side
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 11
Exercise
Decline Sit Up w/ Russian Twist Plank Leg Lifts w/ splits Bicycle Crunches Side Leg Lifts Russian Twists Diagonal Chops
Additional Info.
Each Side Use Weight and perform reps for both sides Each Side
FINISHER 12
Exercise
Crunches w/ Legs Up Side Shoe Taps Bicycle Crunches Bird Dogs Plank
Additional Info.
Each Side Each Side
FINISHER 13
Perform each exercise one time. Complete 40 seconds of the exercise followed by 20 seconds of rest.
Exercise
V-Ups X-Ups Flutter Kicks Scissor Kicks Double Crunches Feet Hold Plank Plank to Side Planks
Reps
40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds 40 seconds
Additional Info.
Alternate Sides
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
FINISHER 14
Exercise
Crunches w/ Legs Up V-Ups Side Shoe Taps Plank Side Plank Hip Raises Bird Dogs
Additional Info.
FINISHER 15
Part 1
Rest 45 seconds between exercises
Exercise
Flutter Kicks Leg Lifts Flutter Kicks Leg Lifts w/ Splits Lean Back and Hold Plank Russian Twists Crunches w/ Legs Up Bicycle Crunches Full Sit Ups
Sets/Reps
1 minute 1 minute 1 minute 1 minute
Additional Info.
Part 2
30 seconds 1 minute
Part 3
1 minute 1 minute 1 minute 1 minute Use Weight
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Bicycle Crunch
1. Bring opposite knee to elbow while twisting up/crunching. 2. Fully extend legs to maximize hip flexors. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Bosu Twists
1. Bring knee to opposite elbow (similar to a cross mountain climber) while simultaneously dropping hip slightly during turn to engage hips/obliques. 2. Keep arms straight and use core/abs to initiate hip drop/twist. Step 1: Step 2:
Step 3:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Flutter Kicks
1. Position hands under glutes to protect lower back, to make more difficult put hands to the side on ground. 2. Keep legs straight, the exercise is derived from the hip flexors to simulate swimming; do not kick below knees. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Leg Lifts
1. Similar to flutter kicks, except both legs rise at the same time. Step 1:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Plank
1. Note form in the picture. This should be held for entire duration of exercise. Step 1:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Reverse Crunch
1. Bring legs/feet up above head and in a slow controlled motion lower body towards ground until lower back touches. 2. Launch legs/feet back up in a quick motion and repeat slow and controlled lowering movement. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Russian Twists
1. Lean back, bring legs up off ground and keep straight. 2. Using torso (NOT Arms) twist and bring weight to floor and twist from side to side. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
Side Plank
1. Note form and hold throughout entire exercise. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 2:
Diagonal Chops
1. From Russian Twist Position perform diagonal up and down movements across body. 2. Perform pre-determined number of reps on one side first, then switch to the other.
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 1:
Step 2:
Spider Plank
1. From Plank position, bend knee and bring leg/knee up towards side of your body. Alternate legs. 2. IMPORTANT to keep near perfect form on your plank position. Keep back/hips flat and parallel to floor and make sure only your leg/knee is moving up to your side. Dont twist body to bring knee up. Step 1:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Double Crunches
1. Begin with same position as 6-Inch Hold but DO NOT place
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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hands placed under body. 2. Perform a crunch while simultaneously bringing both knees up towards body. Step 1:
Step 2:
Splits
1. Begin with same position as 6-Inch Hold. 2. From that position, split legs and bring back to starting position. Step 1:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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V-Ups
1. Note start position Arms and legs both fully extended straight up as high as you can get them. 2. Crunch straight up in an attempt to touch finger tips to tips of shoes. 3. Return back to start position and repeat movement quickly. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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X-Ups
1. Same as V-Ups, except while perform crunch up, touch opposite hand to opposite shoe. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Scissor Kicks
1. Begin with same position as 6-Inch Hold. 2. Perform Split (exercise) and as you return to start position cross right foot over left foot. 3. Next perform the split (exercise) again and as you return to start position cross left foot over right foot. 4. Repeat crossing opposite feet over the top each time. Step 1:
Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Bird Dog
1. Note start position make sure hips stay flat and parallel to floor entire exercise. 2. Bring opposite arm and leg out to full extension, return to start position, then bring the other opposite arm and leg to full extension. 3. Do not extend so far that your hips move up or down on one side. TIP: pretend a cup of water is on the middle of your lower back, you do not want to spill it by tipping during this exercise. Step 1:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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Step 2:
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS consult your physician before starting any exercise program.
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