Total Ab Tonner

Ok, here is the deal.. this exercise takes an hour but man, oh man, do I love this routine. It is good to get back to it again.  This routine is a killer because it is designed to use every last bit of energy your mid section has. You will be doing two exercises back to back twice before moving on to the next two exercises.

WARM-UP: Make sure to do your WARM-UP it’s a big part of your workout. GO HERE if you haven’t done it yet.

TOOLS: yoga matt, kettle bell or free weight

STRENGTH CIRCUIT 1

  • Side Plank 20 reps
  • Side Crunch 20 reps
  • Side Plank 20 reps
  • Side Crunch 20 reps
  • Oblique Twist 20 reps
  • Bicycle 20 reps
  • Bridge 20 reps
  • One Legged Bridge 10 reps
  • Oblique Twist 20 reps
  • Bicycle 20 reps
  • Bridge 20 reps
  • One Legged Bridge 10 reps

STRENGTH CIRCUIT 2

 

  • V-Ups 20 reps
  • Sit-Up-and-Reach 20 rep
  • Bridge 20 reps
  • One Legged Bridge 10 reps
  • V-Ups 20 reps
  • Sit-Up-and-Reach 20 reps
  • Bridge 20 reps
  • One Legged Bridge 10 reps

STRENGTH CIRCUIT 1
Side Plank 20 reps

Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Brace your abs and hold for 10 seconds. Drop your hip toward the ground. Before touching the ground lift up to starting position and repeat. When you have finished your reps hold again for an additional 10 seconds. Be sure your hips and knees stay off the floor. Stay on this side and go straight to SIDE CRUNCH exercise.

Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground. After 20 reps is achieved, repeat SIDE PLANK again for 20 reps.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side.  Want even more of a challenge? Lift your feet off of the floor! Go straight to BICYCLE exercise.

Bicycle 20 reps

Lie on the floor and lace your fingers behind your head. Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides for all 20 reps. After 20 reps is achieved, repeat OBLIQUE TWIST again for 20 reps.

Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.

After 20 reps is achieved, go to One legged bridge for 10 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

After 10 reps is achieved, repeat Bridge again for 20 reps only one more time.

STRENGTH CIRCUIT 2

V-Ups 20 reps
Lie flat on your back with your arms stretched out over your head. Now lift your upper body and legs at the same time and touch your legs with your hands in the air above your abdominals. This will get your heart racing and you’re off to a running start Go straight to Sit-Up-and-Reach exercise.
Sit-Up-and-Reach 20reps
Lie on your back holding a dumbbell in both hands with your arms straight, pointing towards the ceiling, and your legs straight out in front of you. Sit up as far as you can, keeping your arms pointing straight up throughout. Lie back down under control and repeat 20 reps. After 20 reps is achieved, repeat Jack Knives again for 20 reps.

Bridge 20 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Tighten your abs, flatten your back. Press down into your feet and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 20 reps.
After 20 reps is achieved, go to One legged bridge for 10 reps.

One Legged Bridge 10 reps

Lie with your knees bent and feet flat on the floor, arms by your side with palms down. Squeeze buttocks tight then straighten out one leg. Tighten your abs, flatten your back. Press down into your foot that is planted on the floor and raise your hips off the floor. Slowly lower your back to the floor, keeping your hips tight. Repeat for 10 reps before switching to other leg for 10 reps.

After 10 reps is achieved, repeat Bridge again for 20 reps only one more time.

EXTREME TEAM!!! OK, so that isn’t the end! What??? Yeah, I know but you need to go through this routine 2 more times from top to bottom with all the repeats. I’m not joking, this is going to make you feel awesome when you finish!

Great job!! Alright don’t forget the COOLDOWN! This is an important part of your workout. Click HERE to cooldown before hitting the showers.

TOOLS:
 

About Michelle M. Freeman

Nationally Certified Personal Fitness Trainer Michelle M. Freeman. TOUCH, SEXY and WILD WORKOUTS you will LOVE With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells. Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level. Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness. Use of this site is subject to our terms of service and privacy policy. All material provided on this website is provided for informational or educational purposes only. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition. Disclaimer You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. This site offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read on this site. The use of any information provided on this site is solely at your own risk. Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material. If you are in the United States and think you are having a medical or health emergency, call your health care professional, or 911, immediately.
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