CORE

*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.

ABS

CRUNCHES:

Beginner- 3x8

Intermediate- 3x10-12

My Sets/Reps- 4x15


LEG RAISES (HANGING/LYING)

Beginner- 3 sets/ 8 reps(with assistance if needed)

Intermediate- 3 sets/ 10 reps

My Sets/Reps- 4 sets/ 20 reps


FLUTTER KICKS:

3 sets until failure

OBLIQUES

OBLIQUE CRUNCH:

Beginner- 3x8

Intermediate- 3x10-12

My Sets/Reps- 4x15

HANGING OBLIQUE KNEE RAISE:

Beginner- 2x5

Intermediate- 3x8-10

My Sets/Reps- 4x12

CREATE YOUR CIRCUIT

(Pick & Choose to make your own Circuit):

  • V hold w/ weight 45 sec (medicine ball, 45lbs plate, etc)

  • V hold medicine ball toss w/ partner

  • Russian Twists with or without weights

  • Russian Twists alternating from sitting to kneeling with battle ropes

    • Focus on WIDE & HIGH arches

  • Leg Raises

    • No momentum should be used

  • Plank w/ Band & Reach Forward

    • Keep band attachment behind you allowing the band length to be parallel to your body

    • Once in plank position, grab the other end of the band and reach out forward continuously

    • Equal minutes per side

*My suggestions:

  • Don't ego lift, start with a weight equal to your strength and experience level.

  • AVOID if you experience pain in your joints