how do your abs compare???

Workout Goals:

It’s the last week for this workout. Give it your best

As before, The next 2-4 weeks are all about maximum fat loss via a variety of different HIITHIRT workouts.

And now on to the….

WARMUP

1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

.

2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

.

3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

.

WORKOUT

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Speed Squats

Exercise # 2

Alternating Dumbbell Shoulder Press

  • 10 sets
  • 5 reps per arm per set…
  • this “see saw” press focuses primarily on your deltoids & supporting muscles in the shoulder girdle. It also provides a secondary benefit to your core

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Close Grip Push-Ups

  • 10 sets
  • 10 reps per set…
  • If you can’t do push-ups from the floor, don’t do them from your knees. Instead, do them with your hands on a bench, chair, table or wall as your strength levels dictate
  • close grip push-ups focus primarily on triceps & chest

Exercise # 2

Side Lunge (skaters lunge)

  • 10 sets
  • 10 reps per side per set…
  • keep your knees & toes in alignment
  • the skaters lunge target your thigh adductors / abductors & your glutes

.

Circuit # 3

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Reverse Crunch (on bench)

  • 10 sets
  • 10 – 20 reps per set…
  • the reverse crunch is primarily a rectus abdominis exercise (abs)

Exercise # 2

Hip Thrusts (feet and back on bench)

  • 10 sets
  • 10 reps per side per set…
  • if this is too hard, lay on the floor with feet on bench only
  • hip thrusts hit your hamstrings & glutes

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Cable Pushdowns

  • 10 sets
  • 5 reps per set…
  • pushdowns hit your triceps

Exercise # 2

2 Hand Bicep Curls (cable – use rope)

  • 10 sets
  • 5 reps per set…
  • curls hit your biceps

.

Just discovered these workouts???

Start here or check out the workout archives

.

.