ab 60

Workouts - Abs

So I said I was going to rest for a couple of days but decided to do my abs and have my own little dance party.

Abs:

Crunches
- 60 reps, no hold
- 75 reps, 15s hold every 15 reps
- 3 sets of 100 reps, no hold

Leg Raises
- 40 reps

Plank
- 54s

Bicycle Crunches
- 1 set of 25 reps

Side Crunches
- 1 set of 25 reps each side

Dancing:

- 20min Dance Party

An ab workout that’ll challenge your core!

This ab workout takes around 30-45 minutes (depending on your breaks and how quickly you perform the exercises). It will kill, kill, kill your upper abs, your lower abs, the center of your core plus your obliques. Remember to warm up beforehand. 

Start with: 30 second side plank (each side) + hold in low plank as long as you can. At least 60 seconds!

Then do the exercises beneath three to four times!

Crunch with medicine ball (I used 5 kilos/around 11 lbs) between your hands, 12 x 3
Leg raises or reserved crunches by a wall bar, 12 x 3
Criss crosses with single leg lift, 12 x 3
Knee to elbow in elevated plank, 12 x 3
Oblique crunches, 10 each side x 3

End with: 30 second side plank (each side) + hold in low plank as long as you can. Try to reach 60 seconds! 

Arm & Ab Workout

And it’ll only take you 4 minutes! Yep. 4 minutes.

Perform each of the following exercises for the prescribed hold count:

  1. Woodchop x 30 seconds on each side using anywhere from an 8-20lb weight depending on your fitness level.
  2. Medicine Ball Crunch x 60 seconds using a 5 - 8lb medicine ball. Add pulses to increase the burn.
  3. Plank Rotation x 60 seconds using 5lb dumbbells alternating sides.
  4. Chest Fly with Ab Hold x 60 seconds using 3 - 5lb dumbbells.

Reblog to share.

4

gackt: Hi Bros n sisters. How are you doing? It’ really works not only on your biceps and triceps but also on your abs and back. 60 times for 1 set. Just do it.
おはよう、元気か? これは上腕二頭筋と三頭筋だけじゃなく、腹筋と背筋もバランスよく締められる。1セット60回ぐらいを目安にやってみな。
@gackt #gacktstagram #gacktworkout#monkeybars