ABS BODY BUILDER (DIFFICULT : MEDIUM)

ABS BODY BUILDER (DIFFICULT : MEDIUM)

1. ABS AND CORE ROUTINE

• Swing Front Levers ( 6 Repeat )
• V - Ups ( 8 Repeat )
• Leg Raises ( 10 Repeat )
• L-Sit Bend Arm Handstand ( 6 Repeat )
• Plank ( 1 Minute )
• Back Lever ( 5 Second )

Note : 

• Do 4 Cycles
• Rest 3 Minute Each Cycles
• Rest 30 Second Each Exercise

2. ABS ROUTINE

• Leg Raises 90 Degree ( 10 Repeat )
• Straight Leg In And Outs ( 10 Repeat )
• Leg Raises To Bar ( 10 Repeat )
• Front Lever Raises ( 10 Repeat )
• Knee Raises ( 30 Repeat )
• 90 Degree Legs Hold ( 15 Second )

Note :

• Do 5 Cycles
• Rest 1 Minute Each Cycles
• Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises

3. KILLER ABS ROUTINE

• Star Toe-Touch Sit-Ups ( 15 Repeat )
• Knee Hugs ( 15 Repeat )
• Bycycles Crunches ( 50 Repeat )
• V-Sit Ups ( 10 Repeat )
• Crunches ( 30 Repeat )
• Lying Leg Lifts ( 20 Repeat )
• Jump Rope ( 1 Minute )

Note :

• Do 5 Cycles
• 2-3 Minutes Rest Each Cycles
• 10 Second Rest Each Exercises

4. PARK ABS ROUTINE

• Full Leg Raises ( 10 Repeat )
• Crunches ( 20 Repeat )
• Windshield Wipers ( 10 Repeat )
• Hanging Oblique Raises ( 10 Repeat Each Side)
• Knee Raises ( 10 Repeat )
• Crunches ( 20 Repeat )
• Hanging Leg Raises ( 10 Repeat )

Note :

• Do 4 Cycles
• 3 Minutes Rest Each Cycles
• Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises

5. FRANK'S KILLER ABS

• Laying Down Crossed Leg Raises ( 15 Repeat )
• Half Burpees ( 15 Repeat )
• Laying Down Raises Leg Feet Touch ( 15 Repeat )
• Half Burpees ( 15 Repeat )
• Oblique Crunches ( 15 Repeat Each Side )
• Half Burpees ( 15 Repeat )

Note :

• Do 3 Cycles
• 3 Minutes Rest Each Cycles
• Rest 5 Second (Minimum) And 15 Second (Maximum) Each Exercises

Categories: Exercises