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Description

This ab workout is designed to continually work your abs and core for a sustained period of time to make your mid-section stronger. Combine this with weighted cable crunches and hanging leg raises at the gym to make an impressively strong six pack


Exercises

Set 1: 1 round
Yoga Bridge
Yoga Bridge
25 seconds

Set 2: 1 round
Leg Lifts
Leg Lifts
1 minute

Set 3: 2 rounds
Crunches
Crunches
30 seconds
Double Crunches
Double Crunches
30 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Hydrate
Hydrate
25 seconds

Set 4: 2 rounds
Diamond Crunches
Diamond Crunches
30 seconds
90-90 Crunches
90-90 Crunches
30 seconds
Overhead Crunches
Overhead Crunches
30 seconds
Hydrate
15 seconds

Set 5: 1 round
Hollow Body Holds
Hollow Body Holds
45 seconds

Set 6: 2 rounds
Cross Body Crunches
Cross Body Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
V-Sit Crunches
V-Sit Crunches
30 seconds
V-Sit Holds
V-Sit Holds
30 seconds

Set 7: 1 round
Pulse Ups
Pulse Ups
1 minute

Set 8: 1 round
Reverse Crunches
Reverse Crunches
30 seconds

Set 9: 2 rounds
Scissor Kicks
Scissor Kicks
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Floor Wipers
Floor Wipers
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
30 seconds
Upward Plank
Upward Plank
30 seconds
Switch
Switch
5 seconds
Plank
Plank
1 minute
Rest
Rest
40 seconds

Set 10: 1 round
Cobra
Cobra
20 seconds
Lying Supermans
Lying Supermans
40 seconds

Set 11: 1 round
Elbow Plank
Elbow Plank
30 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
30 seconds
Plank
Plank
30 seconds
Elbows to Hands Plank
Elbows to Hands Plank
30 seconds
Alternating Side Planks
Alternating Side Planks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Hydrate
30 seconds

Set 12: 1 round
Left Side Plank
Left Side Plank
30 seconds
Switch
5 seconds
Right Side Plank
Right Side Plank
30 seconds
Switch
5 seconds
Left Side Plank Dips
Left Side Plank Dips
30 seconds
Switch
5 seconds
Right Side Plank Dips
Right Side Plank Dips
30 seconds
Rest
Rest
30 seconds

Set 13: 2 rounds
Russian Twists
Russian Twists
30 seconds
Switch
5 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Rest
Rest
20 seconds
Toe Touch Single Arm
Toe Touch Single Arm
30 seconds
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
30 seconds
Hydrate
25 seconds

Set 14: 3 rounds
Left Oblique V-Ups
Left Oblique V-Ups
30 seconds
Switch
5 seconds
Right Oblique V-Ups
Right Oblique V-Ups
30 seconds
Rest And Switch
20 seconds

Set 15: 2 rounds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
20 seconds
Cobra
Cobra
20 seconds

Set 16: 1 round
Child's Pose with Side Reaches
Child's Pose with Side Reaches
40 seconds


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