The Profound Turnaround Ab Workout est 18 min

Dec
2012
07

posted by on Intensive Training Workouts - over 15 minutes

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This ab workout is made up of 6 exercises and flows from one into the other, lying sideways on mat you start with a crunch (facing upwards) and then roll over and do an exercise facing down, then roll back and do one facing up, roll over and do one facing down and again one up and one down and that is one round. You do 20 reps of each exercise until the last one which has 10. I found it best to memorize the order and when I wrote it on a piece of paper found that was enough to help remember them so I could just go through the sequence easily. 

 

The Profound Turnaround Ab Workout

Workout Breakdown

Do 4 rounds of the following sequence, taking a small break between each round:

Start on one side lying cross ways (perpendicular) to the mat and do:

20 Double Crunches, roll over and do
20 Corkscrew Plank Jacks, roll over and do
20 One Leg Toe Touches, roll over and do
20 Mountain Climbers, roll over and do
20 Crab Toe Touches, roll over and do
10 Plank Jack Push ups

Each round took me 3 and a half to 4 minutes and I took a minute break between each round.

 

Workout on Video

 

 

Exercise Descriptions

Double Crunches

 

Laying on ground, bring both knees and chest up to center then release and extend body, with torso and legs both extended but still off ground, arms are held outstretched along sides of body parallel to ground and stay in this position throughout movement. Repeat bringing both knees and upper body in and extending both back out.

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Corkscrew Plank Jacks

 

Start in high plank (push up) position and jump in legs close to body but twist legs as you bring them in landing with your feet a little to the side and then jump legs back out and then do a plank jack, jumping legs out wide and then back in. This is one rep. For the next rep twist legs in in the opposite direction with feet landing turned to the other side and back out to plank jack. Continue with these movements twisting legs and feet when you jump in to opposite sides for each rep.

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One leg Toe Touch

 

Lying on mat with legs flat on ground and arms outstretched overhead near ground, lift one leg and both arms simultaneously, touch toe and then return arms and leg back down to ground and repeat lifting the opposite leg and alternate legs for each rep. 

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Crab Toe Touch

 

Start in crab position, with hands and feet on floor, knees bent and facing up. Lift one hand and opposite side leg up high and touch fingers to toe, bring back to start position and repeat on other side, lifting and touching opposite hand and toe together, Continue alternating sides for each rep.

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Plank Jack Push ups

 

Get into push up position do a plank jack, jumping both legs out and then both legs in, and then do a push up. This is one rep. .

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Have a great workout!

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