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ABS Exercise Routine 2

This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

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Tony Gonzalez
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28 views2 pages

ABS Exercise Routine 2

This document provides an ABS exercise routine for weeks 1-2 consisting of 3 rounds of exercises targeting the upper, full, lower, and oblique abs. The routine includes warm-up exercises like stretches and arm circles followed by exercises in each round like push throughs, bicycles, and leg lifts. It concludes with a cool down of mountain climbers and side crunches before ending in a 6 inch plank hold for 20 seconds. The routine is meant to challenge the abs through targeted exercises if done as prescribed over the 2 week period.

Uploaded by

Tony Gonzalez
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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ABS Exercise Routine

KEY: Red=upper- abs, Green=Full-abs, Purple=lower abs, Yellow=obliques


Week 1 – 2 (March 4, 2019 – March 15, 2019)
Warm-ups Round 1

 Basic stretches  Push through (x20)


 Bicycles (x20)
 Rotating arms: small & large circles (25)  Leg lifts (x20)
Slow and Fast  Foot to foot crunches (x20)

 Twisting turn long arm (25) (rest 2min)

 King James (25) Round 2

 Knees to elbow (25)  Iron butterflies (x20)


 Knee Tuck (x20)
 Fake jump ropes (25)  Toe touches (x20)
 Spider-man push-up to side plank (x20)
Warm-down
(rest 2min)

Round 3

 Mountain Climbers/Reverse (x20)


 Side crunches each side/ Side Jack-knife (x20)
 Leg lift toe touch/ Jackknife (x20)
 Roll ups (x20)
 Side Jack Knives (x20)

*End with 6 inch hold (20sec)*

N.B. 20 second mountain climbers between each exercise (advance)

Pain is weakness leaving the body & if it was EASY everybody would do it!
Pain is weakness leaving the body & if it was EASY everybody would do it!

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