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Description

You want those abs, huh? OK... Here it is, grasshopper... THE FORMULA. That 6pack, the obliques, the core strength, the definition, the sculptured washboard look, the beach body you want... This ain't your mama's abdominal workout... This is the non-traditional, the most effective... This is the "I can take a roundhouse kick to the gut workout"!!! Go ahead, grasshopper, feel the burn! Remember to breathe properly and stay hydrated during this workout...


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
5 minutes
Rest
Rest
15 seconds

Set 2: 3 rounds
Bruce Lee Dragon Flag
1 minute
Rest
Rest
20 seconds

Set 3: 3 rounds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
20 seconds

Set 4: 3 rounds
Captain's Chair
1 minute
Rest
Rest
20 seconds

Set 5: 3 rounds
Ball Crunches
Ball Crunches
1 min 20 secs
Rest
Rest
20 seconds

Set 6: 3 rounds
Single Leg Bridge
2 minutes
Rest
Rest
20 seconds

Set 7: 3 rounds
Vertical Leg Crunches
Vertical Leg Crunches
1 minute
Rest
Rest
20 seconds

Set 8: 3 rounds
Long Arm Crunches
1 minute
Rest
Rest
20 seconds

Set 9: 3 rounds
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
20 seconds

Set 10: 3 rounds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
20 seconds

Set 11: 3 rounds
Traditional Crunches
Traditional Crunches
1 minute
Rest
Rest
20 seconds

Set 12: 3 rounds
Cross Body Crunches
Cross Body Crunches
1 minute
Rest
Rest
20 seconds

Set 13: 3 rounds
Russian Twists with a Ball
Russian Twists with a Ball
1 min 10 secs
Rest
Rest
20 seconds

Set 14: 3 rounds
Right Oblique Crunches
Right Oblique Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Rest
Rest
20 seconds

Set 15: 3 rounds
Elbow Plank on Ball
Elbow Plank on Ball
1 minute
Rest
Rest
20 seconds

Set 16: 3 rounds
Contralateral Superman Limb Raises
Contralateral Superman Limb Raises
1 minute
Rest
Rest
20 seconds

Set 17: 3 rounds
V-Sit Holds
V-Sit Holds
1 minute
Rest
Rest
20 seconds

Set 18: 1 round
Frankenstein Skips
Frankenstein Skips
1 min 30 secs
Rest
Rest
30 seconds

Set 19: 1 round
Upward-Facing Dog
Upward-Facing Dog
1 min 10 secs
Celebrate
5 seconds


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