Today’s Design-Abs Workout
#designyourself™
I have carefully chosen moves that sculpt your six-pack abs while shredding the fat that covers them, carefully read the workout prescription and directions to get the most out of this program.
Workout Prescription!
- You can use this workout routine anytime you want to work your abs.
- Do not attempt the first 4 exercises if you have a lower back, knee or ankle injury.
- This is great for you if your aim is to loose belly fat, and develop strong and toned abs.
- This is still an approach for you if you have a lot of belly fat. If you want to loose that belly fat, you will need to work as many muscle groups as possible, I’ll also recommend a full body workout.
- Pain in the knee, lower back and shoulders during exercise is not something to ignore. Consult your health care provider before attempting the workout program
- Consider investing in supportive fitness gear, such as sports bras, knee support, sneakers and back support belts to increase your comfort while working out
Workout Directions
- Perform the exercises in the sequence they are. The first 4 exercises are High Intensity Interval Training (HIIT), do not skip them.
- Rest for a maximum of 60 secs between exercises for best results.
- The modified (easier) version is just below the actual exercise, so perform the one that fits your fitness level.
- Burpees- 50 reps, 3–5 sets
Modified burpees- 50 reps, 2–5 sets
2. Mountain Climbers- 50 reps, 3–5sets
3. Standing crunches- 100 reps, 2–3 sets
4. Plank to spider lunge- 50 reps, 2- 3 sets
Modified spider lunges-50 reps, 2–3 sets
5. Planks- 60 secs
6. Bicycle crunches- 50 reps, 3- 4 sets
7. Lying crunches- 50 reps, 3- 4 sets
8. Long leg raises- 25 reps, 3–4 sets
8. Reverse crunches- 25 reps,3- 4 sets
9. Oblique crunches- 25 reps on each side, 3- 4 sets
Modified Oblique crunches- 25 reps on each side, 3- 4 sets
10. Planks- 60 secs, 3- 4 sets (planks are great to tighten your core muscles as well as build strength, use them in between your workouts or as a cool down exercise)
Leave a feedback in the comment box below.
