Ab and Arm Circuit

Here is a fun workout to get in lots of abs and a bonus of arms.  I have tried this with a few clients and groups and they all definitely have abdominal memories from it.  Hope you enjoy.  I have included pictures to help you try and visualize what most of the exercises look like.

Exercise sequences:

• Big Ball        Abs-Hip Hinge (lean)-Crunch-Russian Twists, Arms-Plank with knee drops-Push Ups-Alternating leg lifts
• BOSU         Abs-Crunches On Top, Hopping Knee Lifts, Boxing with weights, Arms-Side Elbow plank   R and L, Elbow Plank Walkouts, Falling Kneeling Pushups
• Band            Abs-Hug a tree w/band-Hug a tree on top-Balance on BOSU and hold, Arms-Biceps with band-Triceps with band, Plank Single Arm Pull
• Small Ball/Dumbbells     Abs-Abdominal Compression-Side teaser Leg Lift-Plank with feet on ball, Arms-Plank With Alternating Rows-Lateral Flys-Overhead Presses

Each sequence has 6 or 7 exercises.  Each element is performed for 30 seconds quickly moving on to next exercise.  You complete each sequence of exercises 3 times with as little stopping as possible.

In between each sequence you can add a short cardio interval.  I did running on a treadmill that wasn't turned on for 2-4 minutes.  (Yummy)

Lean

Lean with Long Lever.  

Crunch

Crunch with longer lever

Russian Twist Start Position

Rotate side to side

Plank Start Position for Knee Drops

Drop Hips, Hold back, core and hips still

Push Up.  You Can decide how far out  to position the ball

Alternating Leg Lifts

Crunches on Top-  Thanks to my amazing model, Tiffany  Avery

Hopping Knee Lifts

Hold your core as still as possible as you switch legs in the air slowly.

Boxing Punches

Side to side, hold legs still and rotate from torso

Elbow Plank.  Remember to do both sides.  Lots of options for feet.

Elbow Plank Start position

Walk feet away from elbows 4 small steps and  then back in.  Repeat

Falling Push Ups

Falling Push Ups Start position

Arms slowly open and close

Hug a tree with Band

Balancing Hug-a-tree without band

Arms Open and Close

Single arm row start position

Pull and Lengthen, Remember to do both sides.

I do not have a picture of bicep curls and Tricep extensions with a band yet but I know you wouldn't dare leave them out.

Abdominal Compressions

Side Teaser Start Position

Side Teaser End Position

Elbow Plank with feet on ball

Plank Row Start position

Alternate Rows Side to Side

Lateral Flys

  

Overhead Presses

I hope the pictures help.  Always feel free to leave comments if you have any questions.