Rabu, 28 Mei 2014

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

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