Abs Of Steel Core Workout Circuit! Blasts Fat For Flat, Tight Abs! Personal Trainer Created! #tipit by Jenn W - Musely
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Abs Of Steel Core Workout Circuit! Blasts Fat For Flat, Tight Abs! Personal Trainer Created! #tipit

posted in Health & Fitness
01/22/2015
  • This is an ab circuit I have put my clients through; it's set up in a specific order to maximize results and reduce the necessary rest time so that you can keep going and get a cardio bonus. Try not to rest at all until you run through the whole set (switching exercise positions is the rest). When you run through the set, rest 1-2 minutes, then repeat the set 2 more times (3 total). It takes about 20-30 minutes and is a moderate difficulty level, however I'll add modifications to adjust the difficulty. Enjoy!

  • STAR PLANK: this is like a plank on steroids. It hits the butt muscles as well but is very challenging. Hold it for 30 seconds and switch sides. If it's too hard do it from the elbow, or just do a regular side plank.
    STAR PLANK: this is like a plank on steroids. It hits the butt muscles as well but is very challenging. Hold it for 30 seconds and switch sides. If it's too hard do it from the elbow, or just do a regular side plank.
  • BIRD-DOG: Start on all fours and slowly with control, reach your arm out straight along with the opposite leg (keeping the back straight and squeezing the butt). Hold for 2 seconds and bring that elbow and knee under you, touching them into a crunch. Switch and repeat, 10 on each side (20 total).
    BIRD-DOG: Start on all fours and slowly with control, reach your arm out straight along with the opposite leg (keeping the back straight and squeezing the butt). Hold for 2 seconds and bring that elbow and knee under you, touching them into a crunch. Switch and repeat, 10 on each side (20 total).
  • OBLIQUE 'PLANK CRUNCH': from the hand plank position bring your right leg under you and crunch it up slowly to touch your knee to the opposite elbow. Hold for a second, return to start position and repeat one the other leg, alternating. 10 on each side (20 total)
    OBLIQUE 'PLANK CRUNCH': from the hand plank position bring your right leg under you and crunch it up slowly to touch your knee to the opposite elbow. Hold for a second, return to start position and repeat one the other leg, alternating. 10 on each side (20 total)
  • SUPERMANS: this will tone your entire back and butt. Start on the stomach with arms and legs straight out. Tense up trying to make a 'u' with your body, squeezing the shoulders to bring the arms up, and clenching the butt. Hold for 30 seconds (or longer) and rest 30 and repeat 2x (total of 3).
    SUPERMANS: this will tone your entire back and butt. Start on the stomach with arms and legs straight out. Tense up trying to make a 'u' with your body, squeezing the shoulders to bring the arms up, and clenching the butt. Hold for 30 seconds (or longer) and rest 30 and repeat 2x (total of 3).
  • CROSSOVER TOE TOUCH CRUNCH: staring with arms and legs straight out, bring your right arm and left leg up, and reach up from your abs to actually touch your toe (slow and controlled). Switch sides and repeat for 20 reps total (10 each side). Bring your leg back down slowly though, don't just drop it
    CROSSOVER TOE TOUCH CRUNCH: staring with arms and legs straight out, bring your right arm and left leg up, and reach up from your abs to actually touch your toe (slow and controlled). Switch sides and repeat for 20 reps total (10 each side). Bring your leg back down slowly though, don't just drop it
  • SIDE PLANK HIP TAP: from the side plank position bring your hip down to tap the floor (keep tension though and don't drop it). Bring it back up and squeeze (2 count up and 2 count down). Do 10 reps and switch sides (10 on each side).
    SIDE PLANK HIP TAP: from the side plank position bring your hip down to tap the floor (keep tension though and don't drop it). Bring it back up and squeeze (2 count up and 2 count down). Do 10 reps and switch sides (10 on each side).
  • This set is a good mix of endurance and strength training exercises and will give your whole body a workout, with particular focus on all of the ab muscles. If you want any other modifications or have questions leave a comment. Enjoy! 😉

  • I'm a certified personal trainer, have a bachelors degree in exercise science, and am currently in medical school and also pursuing a master's degree in public health.

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