Categories
Exercises

Ab Work

( men) Daily minimum, 200 crunches, per Arnold.

Stomach work

3×5 stomach vacuums

3×5 ab wheel

3xwk

Do seesaw shredder for thirty seconds, rest fifteen or thirty seconds. Do three to five sets. You can use pair dumbbells or also mix different weights.

Waist Work

thirty jumping jacks

four burpees

two star jumps

forty russian twists

forty l/r oblique crunches

thirty second side plank l/r

forty second plank

twenty bicycle crunches

thirty jumping jacks

two burpees

twenty mountain climbers

ten side leg lifts l/r

thirty russian twists

thirty second side plank l/r

thirty oblique crunches l/r

five burpees

Waist Maintenance

fifty jumping jacks, slide hands behind glutes

five jump squats

twenty second plank, whichever you want

three push ups, any kind

twenty second side plank l/r

thirty oblique crunches

twenty russian twists, with weights or without

ten kneeling rockers

thirty second plank, whichever you want

twenty second side plank l/r

ten burpees, with push up or not

Ab Work

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

20 sit-ups

20 sitting twists

20 reverse crunches

20 flutter kicks

20 leg raises

20 air bike crunches

Mid Work

Sit-ups twenty

Side jack knives twenty -five

Plank crawl twenty-five

Knee-to-elbow crunches twenty-five

Bridges twenty

Hundreds twenty

Body saw twenty

Bridges twenty-five

Butt-ups twenty-five

Elbow plank thirty secs

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