SPARTA ABS AND CORE WORKOUTS – 4 NEW WORKOUT VIDEOS BELOWThe Sparta Abs and Core workouts are targeted at strengthen your midsection while helping you burn fat. The workouts vary in movements in exercises that challenge the core and give you rock solid abs.
You can use any of the routines as your main workout or as a finisher after your training session.
Sparta Abs and Core Workout Instructions:
10 Exercise Circuit – Complete 3 Full Rounds
Perform each exercise for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one round in succession you will rest for 2 minutes. (NOTE: As a Finisher you can do one or two rounds)
WORKOUT #1 – SWISS BALL ASSAULTWORKOUT #2 – CORE CRUSHERWORKOUT #3 – ABS DESTROYERWORKOUT #4 – CORE AND FAT SHREDDER
SWISS BALL ASSAULT – http://youtu.be/2HKprUv2DG4
1. SWISS BALL PLANK
2. ALTERNATE PLANK KNEE TO CHEST
3. SWISS BALL ROLL UPS
4. SIDE PLANK LEFT
5. SIDE PLANK RIGHT
6. SWISS BALL PIKE
7. SWISS BALL PUSH UPS
8. SWISS BALL CRUNCH
9. ONE ARM DB PRESS AND CRUNCH RIGHT
10. ONE ARM DB PRESS AND CRUNCH LEFT
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
Swiss Ball: CANADA
http://tinyurl.com/treadmill-factory
USA AND INTERNATIONAL
http://tinyurl.com/Funk-Stability-Ball
CORE CRUSHER – http://youtu.be/KTHxGJ72Rts
1. PLANK
2. PLANK WITH SINGLE ARM LIFTS
3. PLANK BODY RAISES
4. SIDE PLANK LEG LIFTS – RIGHT
5. SIDE PLANK LEFT LIFTS – LEFT
6. PLANK WITH ALTERNATE SINGLE LEG LIFTS
7. PUSHUP KNEE TO ELBOW
8. SIDE PLANK LEFT
9. SIDE PLANK RIGHT
10. PUSH UP POSITION ALTERNATING KNEE TO CHEST
ABS DESTROYER – http://youtu.be/KcV_ke4B4jI
1. ABS AND OBLIQUE IN AND OUTS
2. ABS WINDSHIELD WIPERS
3. ABS HIP THRUSTS
4. KNEE GRABS
5. FOOT GRABS
6. SIT UP PUNCHES
7. LEG RAISES
8. TABLEMAKERS
9. SIT OUTS
10. SPEED IN AND OUTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q
1. JUMPING JACKS
2. PUSH UP BUILDS
3. RUNNING ON THE SPOT – BUTT KICKS
4. ABS CRUNCH AND PUNCH
5. HIGH KNEES
6. ALTERNATE SIDE PLANK REACH-UNDERS
7. WIDE KNEES
8. PUSH UP POSITION KNEE TO OPPOSITE ELBOW
9. RUNNING AND PRESS
10. ABS THRUSTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
SPARTACUS ABS WORKOUT- “GLADIATORS PREPARE FOR WAR”
Workout Instructions – 10 Exercise Circuit
Perform each exercise in succession for 30 seconds of work followed by 5 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise
After you complete all 10 exercises or one circuit in succession you will rest for 2 minutes. You can repeat for a total of 3 circuits.
ABS WORKOUT – GLADIATORS PREPARE FOR WAR
EXERCISE LIST
1. Hanging Leg Raises
2. Leg Raises and Hip Thrusts
3. Abs Spring Ups
4. Knees to Elbows
5. Side Plank Raises Right
6. Side Plank Raises Left
7. Plank to Pike
8. Dumbbell Woodchoppers Right
9. Dumbbell Woodchoppers Left
10. Abs Bicycles Slow
SPARTACUS 2.0 ABS AND CORE WORKOUT 1
Perform one set of each exercise in succession. Each exercise is timed for 30 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 5 seconds to transition between stations, and then move onto the next exercise.
Perform one set of each exercise in succession. Each exercise is timed for 30 seconds. You will do as many reps as you can, in that duration, then move on to the next exercise. You get 5 seconds to transition between stations, and then move onto the next exercise.
Take 2 minute break and finish 3 rounds on your abs day or do 1 set after a workout
SPARTACUS ABS AND CORE WORKOUT
SWISS BALL ROLL UPS
SWISS BALL SIT UPS
SWISS BALL ROLL OUTS
SWISS BALL TWISTS (CHARLIE’S ANGELS)
AB SPRING UPS
AB BICYCLES
AB FLOOR CRUNCHES
AB SCISSORS
HIP THRUSTS
PLANK THRUST (BRIDGES)
Try this workout and please leave commentsGET YOUR FREE 4 WEEK SPARTACUS WORKOUT PROGRAM AThttp://www.spartacusworkout.com/GET YOUR GYMBOSS TIMER FOR 19.95 –http://tinyurl.com/yllwjdt
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The Sparta Abs and Core workouts are targeted at strengthen your midsection while helping you burn fat. The workouts vary in movements in exercises that challenge the core and give you rock solid abs.
You can use any of the routines as your main workout or as a finisher after your training session.
Sparta Abs and Core Workout Instructions:
10 Exercise Circuit – Complete 3 Full Rounds
Perform each exercise for 30 seconds of work followed by 10 seconds rest. You will do as many reps as you can, in that duration, then move on to the next exercise.
After you complete all 10 exercises or one round in succession you will rest for 2 minutes. (NOTE: As a Finisher you can do one or two rounds)
WORKOUT #1 – SWISS BALL ASSAULT
WORKOUT #2 – CORE CRUSHER
WORKOUT #3 – ABS DESTROYER
WORKOUT #4 – CORE AND FAT SHREDDER
SWISS BALL ASSAULT – http://youtu.be/2HKprUv2DG4
1. SWISS BALL PLANK
2. ALTERNATE PLANK KNEE TO CHEST
3. SWISS BALL ROLL UPS
4. SIDE PLANK LEFT
5. SIDE PLANK RIGHT
6. SWISS BALL PIKE
7. SWISS BALL PUSH UPS
8. SWISS BALL CRUNCH
9. ONE ARM DB PRESS AND CRUNCH RIGHT
10. ONE ARM DB PRESS AND CRUNCH LEFT
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
Swiss Ball: CANADA
http://tinyurl.com/treadmill-factory
USA AND INTERNATIONAL
http://tinyurl.com/Funk-Stability-Ball
CORE CRUSHER – http://youtu.be/KTHxGJ72Rts
1. PLANK
2. PLANK WITH SINGLE ARM LIFTS
3. PLANK BODY RAISES
4. SIDE PLANK LEG LIFTS – RIGHT
5. SIDE PLANK LEFT LIFTS – LEFT
6. PLANK WITH ALTERNATE SINGLE LEG LIFTS
7. PUSHUP KNEE TO ELBOW
8. SIDE PLANK LEFT
9. SIDE PLANK RIGHT
10. PUSH UP POSITION ALTERNATING KNEE TO CHEST
ABS DESTROYER – http://youtu.be/KcV_ke4B4jI
1. ABS AND OBLIQUE IN AND OUTS
2. ABS WINDSHIELD WIPERS
3. ABS HIP THRUSTS
4. KNEE GRABS
5. FOOT GRABS
6. SIT UP PUNCHES
7. LEG RAISES
8. TABLEMAKERS
9. SIT OUTS
10. SPEED IN AND OUTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
CORE AND FAT SHREDDER – http://www.youtube.com/watch?v=NNsUBytw-_Q
1. JUMPING JACKS
2. PUSH UP BUILDS
3. RUNNING ON THE SPOT – BUTT KICKS
4. ABS CRUNCH AND PUNCH
5. HIGH KNEES
6. ALTERNATE SIDE PLANK REACH-UNDERS
7. WIDE KNEES
8. PUSH UP POSITION KNEE TO OPPOSITE ELBOW
9. RUNNING AND PRESS
10. ABS THRUSTS
What You Need:
Gym Boss Timer: http://tinyurl.com/yllwjdt
