Image19

Workout for 10/26/2013.

Music: Some stuff Randy took off his daughters iTunes.

T-shirt: McGuire’s.

Abs and nothing but abs today.

Sure call it core if you want to…if that make you “feel” better.

But no…it’s abs…abs dammit!Image5

Phase 1: Ab Circuit Training

3 Cycles, 10 Stations

15, 12, 10 Reps

  • Incline Sit Ups
  • Incline Leg RaisesImage3
  • Flat Leg Raises
  • Ab Pullins on Slideboard
  • Seated Ab Crunch Med Ball Overhead
  • T-Band Crunches
  • Roman Chair
  • TheraBall Crunches
  • BB Sit UpImage9
  • Kettle Bell Sit Up

Phase 2: Medicine Ball Abs

Med Balls, 6 -24 pounds, 8 balls

  • Sit Up Ball Overhead 5 Reps each ball
  • Seated Twists, Feet Up 6 Reps each ball
  • Seated Leg Raises 10 Reps each ball
  • Seated Leg Raises, Ball In One Hand, 5 Reps each hand
  • Ball Up Middle Crunches 5 Reps each ball
  • Ball In Outstretched Arms Leg Raises 10 Reps each ball
  • Crunches, Ball In One Hand, 5 Reps each hand
  • Leg Raises, Ball In One Hand, 5 Reps each hand

Phase 3: Body Weight OnlyImage18

  • Crunches 50
  • Leg Raises 50
  • Supine Leg Raise Abd/ADD 25 Reps
  • Seated Leg Raise Abd/ADD 25 Reps
  • Side Leg Raises 25 Each Side
  • Side Upper Body Raises 25 Each SideImage16
  • Side Crunches 25 Each Side
  • Side Crunch/Leg Raises 25 Each Side
  • Fingers to Feet 25
  • Foot to Opposite Hand 25 Each Side
  • Reverse Crunches 25
  • Elbow to Knee  25 Each Side

Video:

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