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Description

Do as fast as you can


Exercises

Set 1: 1 round
Ab Curls
Ab Curls
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Effort: Very Hard
Flutter Kicks
30 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Oblique V-Sits
Oblique V-Sits
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
15 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
45 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Clams
Clams
1 minute
Rest
Rest
10 seconds
Dynamic Lunges
Dynamic Lunges
30 seconds
Rest
Rest
10 seconds
Donkey Whips
Donkey Whips
1 minute
Rest
Rest
10 seconds
Max Rep Squats
Max Rep Squats
30 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
15 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
45 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Ab Curls
Ab Curls
30 seconds
Rest
Rest
10 seconds
Flutter Kicks
Effort: Very Hard
Flutter Kicks
30 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
30 seconds
Rest
Rest
10 seconds
Oblique V-Sits
Oblique V-Sits
30 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Plank Bird Dog
Plank Bird Dog
45 seconds
Rest
Rest
15 seconds
Wall Sits with Knee Raises
Wall Sits with Knee Raises
45 seconds
Rest
Rest
15 seconds

Set 7: 1 round
Clams
Clams
1 minute
Rest
Rest
10 seconds
Dynamic Lunges
Dynamic Lunges
30 seconds
Rest
Rest
10 seconds
Donkey Whips
Donkey Whips
1 minute
Rest
Rest
10 seconds
Max Rep Squats
Max Rep Squats
30 seconds


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  • Mid-Section Drill
    Mid-Section Drill
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  • The COBB: Cardio, Obliques & Butt, Baby.
    The COBB: Cardio, Obliques & Butt, Baby.
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    Rapid-Fire Obliques
    20 minutes, Intense

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