Elsa's Ab Circuit
I1 Minute Each:
- Sit-ups
- Side Crunch
- Side Crunch (Other Side)
- Bicycles
- Russian Twists
- Mountain Climber Plank
- Leg Lifts
- Toe Touches
- Plank
- Side Plank (Dips at :30, Reach-Throughs at :45)
- Side Plank Sequence (Other Side)
9x10 Circuit
Complete 3 Circuits
Rest 30 Sec. - 1 Min. Between Circuits
Rest 30 Sec. - 1 Min. Between Circuits
- 10 Crunches
- 10 Bicycles
- 10 Mountain Climbers
- 10 Side V-Ups
- 10 Dynamic Planks (start in push-up position, go to elbows, back to push-up)
- 10 Side Crunches
- 10 Toe Touches
- 10 Leg Lifts
- 10 Crunches
Weighted Ab Circuit
- Hanging Leg Raise (use pull-up bar, hold legs perpendicular to body) - 3x1 min. (or hold as long as possible)
- Russian Twists with Medicine Ball or Weight - 3x12
- Dumbbell Side Bend - 3x12
- Bench Leg Pull-In/Knee-Up - 3x15
- Cross-Body Crunch - 3x20
- Swiss Ball Crunch (crunch sitting on exercise ball) - 3x15
- Planks - 3x1 min.
- Kneeling Cable Crunch (on knees, use weighted pull-down system) - 3x10
- Jackknife Sit-Up - 3x10
Photo used under Creative Commons from wuestenigel