Full ABS Workout

START

• This is a full workout, 45min AB routine that targets hitting the abdominals from all areas, lower/side and top region. Concentration is focused on lower abdominals (the top region is always being hit in process)

If you are using weight and progressively adding per set then reps should be 10-12, when not using weight rep ranges switches to 25-30 reps. Rest time between sets also changes, when weight is involved allow yourself 30-40 seconds between sets like any other body part. With no weight, minimal rest between sets is needed.

1.      4 SETS - Hanging Knee Raises, curling hip-knees should be above chest level close to face
Super Set with Side Oblique Exercise
Exercise Link- http://www.youtube.com/watch?v=RqDqZqx5Wzs

2.      4 SETS- Leg Raise from bench or ground (If you are doing off ground drop pulley station to bottom level and attach ankle straps)
Exercise Link- http://www.youtube.com/watch?v=ZN_CcKRx6wE&feature=channel
Super Set with Cable Crunch Down from Top Pulley Station

3.      4 SETS - Lying Leg Raises off ground- raise legs until your lower back raises off ground
SUPERSET- Medicine ball Twists off Decline Bench- 20 Reps aside

4.      3 Sets of AB Wheel Roll outs- (can use straight bar)- Reps 20
Superset – Mountain Climbers in air, hold yourself up on DIP station and start running with your feet suspended in the air

5.      3 SETS Knee raises from ground- lie on ground and grab medicine ball between your feet- bring your knees towards your chest- 15-20 REPS

SUPERSET with Lower Back Extensions- Concentration- mind/muscle connection to contract lower back and abs

TRIPLE SET- 1 Minute Planks

FINISH

Be sure to stretch out after this routine, preferably over a medicine ball.