All about abs!

19 Feb

Had a request for a focused workout on abs abs abs …

Somehow that translated in my mind to burpees burpees burpees . . .

ok. sort of kidding. 🙂 I’m thinking after the warm up (jog – high knee twists – seal jacks – side shuffle (3 steps, tap floor), single leg hops, mt climbers)

Each Round will be 1:00. No rest. 

  • Squat to clean and press
  • Rev lunge with hop (stay on same leg switching 1/2 way through)
  • plank in and out push ups (hold plank, push up, jump feet in like squat thrust really fast)
  • skaters (touch floor)
  • Renegade Rows
  • Split jump plyo (one foot behind on step, jump. stay on same leg switching 1/2 way through)
  • woodchop (switch 1/2 way through)
  • prisoner jump squat

Rest 1:00 and repeat from the top (I did say on the one leg exercises to switch 1/2 way through – other option will be to stay on one leg for the whole min switching on Round 2)

Challenge: 1:00 V-ups

12 Min AMRAP (This is adapted from Zuzka Light)

  • 10 DB drag burpee (place on L, drag to R with R arm; burpee, repeat other side)
  • 20 Goblet squats
  • 20 Side Plyo step ups (10 per leg or just switch every round — skip to about 2:26 in the video)
  • 10 Side Plank Starfish to plank jack to other side (starfish = lift top leg toward lifted arm)

Finisher Challenge: 1 Round, AMRAP

  • Burpees
  • Cross-Body Mountain Climber
  • Prisoner Jump Squats
  • Ab Pike (on stability ball or plates)
  • Jump Lunges


3 Responses to “All about abs!”

  1. lollipoppushups February 19, 2013 at 1:14 pm #

    I will never make a request again, sorry guys

    • onlyhalfcrazy February 19, 2013 at 1:16 pm #

      Does it look that bad?

      • lollipoppushups February 19, 2013 at 2:27 pm #

        Not horrible but I should have known better that abs would translate to the dreaded burpees

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