This workout is designed to fatigue your upper abs and get your heart rate up before transitioning to the lower ab muscles. When your upper abs are fresh, they will compensate for the weaker lower core, so this way we can really target them and make them work.
Perform each exercises for the given reps and then rest for 30 seconds between exercises. Perform 3 or 4 sets, depending on your energy levels. Here is what to do:
Alternating toe pulse-15 reps each side (30 total)
Half Burpees-20 reps (push up optional)
Side in and outs- 25 reps each side
Reverse crunches- 25 reps
Scissor kicks- 60 reps (keep your shoulders elevated)
Hollow Rocks- 20 reps
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Body Weight Legs: Glute Focused
This sequence alternates between a timed exercise to blast your heart rate straight into a slow tempo lower body drill for reps.
Perform the timed drill for 30 seconds and then go straight into the next exercise and perform for the reps shown.
These exercises are paired, so do the timed exercis...
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Lower Body Weights: Glutes and Hamstr...
Perform these 5 glute and hamstring exercises at a slow and controlled speed for the reps shown. Perform all 5 exercises in a circuit with minimal rest, and then rest for two minutes between rounds to recover.
The Breakdown:
Barbell Deadlifts: 10 Reps
Hamstring Curls: 15 Reps
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Dumbbell Chest and Back: Tone Format
All you need is a few different dumbbell weights and an adjustable bench for this awesome sequence. As to what weights to pick, I recommend going about 20 percent lighter than normal as you will be moving at a controlled speed and doing more sets and reps.
Perform 4 sets of these 5 exercises fo...
