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ABS 730

By rachel mansi on February 27, 2017

Ooo!  You are going to feel the burn on this one!  You’ll be thanking me the next few days for your sore Abs!


HERE IS HOW IT’LL WORK:

You will set your timers to 7 min/30 seconds.  There are two circuits, each with 4 movements.  You will repeat all four movements in each circuit as many times as you can within the 7 minutes.  Once your timer goes off you have 30 seconds of rest before your second circuit starts.  Do the same thing for circuit 2 by repeating all four movements as many times as you can in 7 minutes.  Repeat both circuits one more time through for a total of four 7 minute circuits.


EQUIPMENT NEEDED:

Two chairs (to put back to back and hang in between)

BEGINNERS:  3-5 lbs

INTERMEDIATE:  8-10 lbs

ADVANCED:  12+ lbs


SET YOUR TIMERS AS INDICATED BELOW!


CIRCUIT 1

WOODCHOP: 15 reps on the Left Side, then 15 reps on the Right side.

With legs wide, squat down into a sumo squat. Holding the weight center to your body, rotate your torso bringing the weight to your right knee. In a sweeping motion, swing the weight up to your left side and up above your head, keeping your abs engaged as you rotate your torso to the left. Then resist the weight as your sweep it back down to right knee.


MOUNTAIN CLIMBERS:  15 reps, 30 knee tucks total (1 knee each side = 1 rep)


POWER BIKE:  16 reps total (Alternate Sides)

BEGINNERS: Do regular bicycles. Meaning, do not come up off the mat as shown, simply lift your shoulder and head off the mat, with hands lightly clasped behind your head. Rotate your torso to bring opposite knee to opposite elbow, return back to center without lowering fully to the mat and repeat on the other side.


HANGING AB TUCK:  15 reps

OPTION: If you do not have chairs to hang between, simply do a tuck ab on the mat.

BEGINNERS: Rest your feet on the floor in front of you. Raise your feet off the mat as far as you can, tucking your knees into your chest. Return back to floor and repeat.

ADVANCED: Play with straightening your legs out in front of you after you tuck your knees into your chest.


REPEAT CIRCUIT 1 UNTIL YOUR 7 MINUTES ARE UP!


CIRCUIT 2

PLANK JACK: 15 reps

From plank position, jump legs out, then back to plank. This is one rep.


SIDE CRUNCH: 15 reps Left Side

ADVANCED: Keep your legs straight!


SIDE CRUNCH: 15 reps Right Side

ADVANCED: Keep your legs straight!


HIP KISS:  15 reps, 30 kisses total (one hip kiss per side = 1 rep)


REPEAT CIRCUIT 2 UNTIL YOUR 7 MINUTES ARE UP!


NOW GO THROUGH CIRCUITS 1 AND 2 ONE MORE TIME, 7 MINUTES EACH!


COOL DOWN!

Stretch those abs!