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Description

A core workout focussing on the lower abs. Inspired by MMA Strength and Conditioning this workout features 3x5 minute rounds with 1 minute rests inbetween rounds. Do all exercises at maximum speed - maximum repetitions. Can you survive the UFC?


Exercises

Set 1: 3 rounds
Burpee Sprawls
Burpee Sprawls
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds

Set 2: 1 round
Bicycle Crunches
Bicycle Crunches
40 seconds
Rest
Rest
1 minute

Set 3: 1 round
Russian Twists
Russian Twists
1 minute
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Leg Raises
Leg Raises
1 minute
Pulse Ups/Triangles
Pulse Ups/Triangles
1 minute
Rest
Rest
1 minute

Set 4: 1 round
Reverse Crunches
Reverse Crunches
1 minute
Double Crunches
Double Crunches
1 minute
90-90 Crunches
90-90 Crunches
1 minute
Crunchy Frogs
Crunchy Frogs
1 minute
Shadow Boxing
Shadow Boxing
1 minute
Rest
Rest
1 minute

Set 5: 3 rounds
V-Sit Crunches
V-Sit Crunches
45 seconds
Transition
15 seconds
Hanging L Raises
Hanging L Raises
30 seconds
Hanging Knee Raises
Hanging Knee Raises
30 seconds
Transition
15 seconds

Set 6: 1 round
Bicycle Crunches
Bicycle Crunches
1 minute
Celebrate
Celebrate
30 seconds


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