* JackD * The Suffering

**not for the faint of heart** a full throttle core workout from chest to thighs. Combine this routine 2 - 3 days a week with a clean, steady diet. If you want those steel hard abs; first you must forge them in the fires of The Suffering. (Haha seriously this is going to suck...but it's well worth it.)

Exercises

Set 1: 1 round

In and Outs

25 reps

Rest

10 seconds

Pulse Ups

25 reps

Rest

10 seconds

25 Dragon Flags

2 minutes

Rest

1 minute

Set 2: 1 round

Weighted Russian Twists

25 reps

Rest

10 seconds

Bent Knee Hip Raises

25 reps

Rest

10 seconds

Bicycle in Bridge

25 reps

Transition

1 minute

Set 3: 1 round

25 Weighted Hanging Knee Raises

1 minute

Rest

30 seconds

25 Weighted Hanging Knee Raises (To Left Side)

1 minute

Rest

30 seconds

25 Weighted Hanging Knee Raises (To Right Side)

1 minute

Transition

1 minute

Set 4: 4 rounds

25 Kneeling Cable Crunch

1 minute

Rest

15 seconds

Workout Discussion

27 May

Drasta P.

lol @ "cute little planks" :D

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