Abs Finisher Workout Try this abs finisher workout at the end of your next training session. Jump Rope Ab Finisher # 2 – Rope My Abs Do the following circuit twice, resting for 1 minute between circuits. Jump Rope at an intensity that you can only do for 1 minute… remember, that’s why you get a full minute of rest between circuits! Do the following circuit twice, resting for 1 minute between circuits. Jump Rope or Jumping Jacks (1 minute) Stability Ball Jackknife Pushup or Pushup/X-Body Mountain Climber Combo (30 secs) Jump Rope or Jumping Jacks (1 minute) Hand Step-ups or Hand Walk-outs (30 secs) Click HERE to Get 51 Abs Finisher Workouts – Jump Rope Ab Finisher # 3 – Jumpin’ and Climbin’ Do the following circuit resting only when needed. In the first circuit, you’ll perform 6 reps of both climbing exercises. In the next circuit, you’ll perform 5 reps of both climbing exercises. Continue in this fashion until you complete 1 rep of each climbing exercise. For the jump rope, you’ll perform 20 secs every circuit. Jump Rope or Jumping Jacks (20 secs) Jump Rope or Jumping Jacks (20 secs) Want 51 Abs Finisher Workouts
Abs workout for ripped abs. “Dirty 30” abs and core workout for rock-solid abs using leg raise variations. Dirty 30 Abs Workout – Leg Raises Perform all three-leg raises variation for 10 reps one after the other with no rest. Rest for 30-60 seconds and repeat for 3 full rounds. Upper Leg Raise – 10 reps Full Leg Raises – 10 reps Lower Leg Raises – 10 reps CLICK HERE FOR YOUR DIET AND NUTRITION MEAL PLANS FOR FIGHTERS
Finisher circuits are a great way to END of any workout or on an off day to help burn fat, increase cardio/conditioning or work on lagging body parts. This is an advanced dumbbell abs finisher I did to end off one of my training sessions. You can actually perform this workout with dumbbells and still get amazing results. The dumbbells added load and resistance that takes each of these effective exercises to the next level. Density Finisher Workouts The density approach means you’ll be doing a lot of volume in a little bit of time. The rep schemes are crazy, yet addicting (but very effective). You’ll do as many reps or rounds as possible in a certain amount of time. Dumbbell Density Abs Finisher – 6-Pack Construction Do the following circuit as shown ONE time. Perform each exercise for 60 seconds followed by 15-second rest. Complete as many reps as possible during the 60-second intervals. Take rest when needed but keep them brief. Exercise List 1. DB Abs V-ups 2. DB Alternate Bicycle Punches 3. DB V-Up Press 4. One Arm DB Reach Under L 5. DB Alternating V-Up Punch Ups 6. One Arm DB Reach Under R GET YOUR GYMBOSS TIMER CLICK HERE – http://tinyurl.com/yllwjdt 51 New Finisher Workouts You may or may not have heard that my friend Mike Whitfield just released his Workout Finishers 2.0… It’s 51 different short duration workouts you can add on to the end of any workout to have more fun, get rid of boredom and boost your results! You may have gotten several emails from others in the fitness community talking about why you should go out right now and get a copy of Workout Finishers 2.0.
BUILD BETTER OBLIQUES The Side Plank Reach Under is one of my favourite exercises to build strength and tighten your oblique muscles. The Side Plank Reach Under was a key exercise I used to develop core strength, along with better truck rotation and flexibility. The obliques have two main functions. 1. Bending the spine from side to side. 2. Twisting the spine. Side Plank variations also helped to tighten my obliques without adding any size. Unlike the basic Side Plank which is strictly a static hold (isometric), this exercise adds a dynamic movement with a twist to help with the twist of the spine When I changed my training from traditional weight lifting to my current metabolic training workouts (Spartan Workouts) I quickly realized that I had ZERO Oblique strength. 5 Reasons to Add Side Plank Reach Under to your Training 1. Tighten Oblique Muscles without adding size 2. Better Truck Rotation 3. Increase hip mobility and flexibility 4. Balance to support your body 5. Strengthen shoulders NOTE: Make sure you can hold the side plank for at least 30 seconds before attempting this exercise. INSTRUCTION: • Lift your body into a side plank with your hips and knees off the floor and hold your body in a straight line (Do not dip your hips down or extend the hips into the air) • Raise your arm straight above so that it is perpendicular to the floor • Slowly twist your torso and reach your arm under and behind your torso, while keeping your abs braced and hold for 1 second. • Immediately lift your arm straight up toward the ceiling back to the start position and repeat Warning: Do not do the weighted side bends. This is the exercise when where you perform standing side bends while holding a dumbbell in one arm while bend against resistance…this will build size to your oblique muscles, which may make you look like you have a spare tire around the waist. Bigger obliques aren’t what you are aiming for.