bodyweight

4 week full ab workout details

https://getfitwithterra.wordpress.com/2014/03/26/4-week-full-ab-workout-routine/

Visit the above link for full description and pictures of how to perform each move. Also in that link is the full workout for 4 weeks. (what to do each day)
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HERE IS A EASY TO READ BREAKDOWN OF WHAT THAT WORKOUT CONSISTS OF 🙂

WORKOUT A
This workout is made up of four groups each consisting of two or three exercises. Try to rest as little as possible between all exercises within a group. Once you complete 1 set of all exercises in a group, rest for 2 minutes. Repeat this process two more times for a total of three sets.

1A. Alternating DB chest press on Swiss ball
Reps 12/Sets 3

1B. Swiss ball jackknife
Reps 10/Set 3

1C. Unsupported One-Arm DB Row
Reps 15/Sets 3

2A. Squat Thrusts
Reps 10-15/Sets 3

2.B Single-Leg Dumbbell Deadlift
Reps 12-leg/Sets 3

2C. Jump Lunges
Reps 20/Sets 3

3A. Dumbbell Pullover
Reps 10-12/Sets 3

3B. Dumbbell Overhead Triceps Extension
Reps 6-10/Sets 3

3C. Single Leg Squat (Zombie Squat)
Reps 10-Leg/Sets 3

4A. Thrusters
Reps 10-12/Sets 3

4B. Swiss Ball Plank with Feet on Bench (or kitchen chair)
Reps 60 Secs/Sets 3

4C. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

WORKOUT B
Perform 1A to 1E sequentially, resting 30-45 seconds between exercises and 90 seconds are you complete a set of all the exercises in a group. Perform this circuit a total of 4 times. After your last circuit, rest 60 seconds and proceed to Group 2.

1A. Dumbbell Lunge

Reps 10-side/Sets 2

1B. Mountain Climbers

Reps 20-leg/Sets 2

1C. Swiss Ball Rollout

Reps 10-15/Sets 2

1D. Swiss Ball Jackknife

Reps 8-10/Sets 2

1E. Underhand Grip Rear Lateral Raise

Reps 10/Sets 2

Perform 2A to 2D sequentially, resting 30-45 seconds between exercises and 90 seconds after you complete a set of all exercises in the group. Perform this circuit four times. After your last circuit, rest 60 seconds and proceed to Group 3.

2A. Negative Chinup

Reps 10/Sets 4

2B. Dumbbell Romanian Deadlift

Reps 15/Sets 4

2C. Jump Squats

Reps as many as possible in 30 seconds/Sets 4

2D. Rolling Side Plank
Reps as many as possible in 45 seconds/Sets 4

Perform 3A to 3C sequentially, resting for 45 seconds between exercises and 90 seconds after you finish all exercises in the group. Complete all the exercises in this group a total of three times.

3A. Dumbbell Chest Press on Swiss Ball

Reps 10-12/Sets 3

3B. Bodyweight Squat
I choose to do them with weights.
Reps 10-15/Sets 3

3C. Squat Thrusts with pushup
Reps 10-15/Sets 3