AB/ CORE WORKOUTS

6-minute-abs series

6 minute abs #1 - intermediate

equipment needed : resistance band.

60 seconds resistance pistons

30 seconds rest

```
30 seconds 90’ crunch
```
```
30 seconds bicycles
```

30 seconds tucks : rest 30 seconds then repeat!

rest 30 seconds

```
30 seconds resistance pistons
```

6 minute abs #2 beginner

```
30 seconds mountain climber
```

30 seconds sit up and reach up

30 seconds rest

```
30 second heel touches
```

30 seconds oblique reach up

30 seconds rest

REPEAT!

6 minute abs #3 advanced

equipment needed : 2 dumbells

```
60 seconds wipers
```
```
rest 30 seconds
```
```
30 seconds oblique reach up left
```
```
30 seconds oblique reach up right
```
```
30 seconds sit up and reach up
```

repeat these 3 movements again without rest

rest 30 seconds

```
30 seconds wipers
```

8 minute abs series

8 minute abs #1 - beginner

30 seconds on 30 seconds off:

```
oblique crunch left side
```
```
oblique crunch right side
```
```
leg raises
```
```
crunches
```

rest 30 secs and repeat!

8 minute abs #2 - intermediate

```
60 second marching plank
```
```
rest 30 sec
```
```
60 second crunch
```
```
rest 30 sec
```
```
30 second leg raise
```
```
30 second bicycles 
```
```
rest 30 sec
```

repeat program as far as leg raises (or all the way to make it 8mins 30 secs!)

8 minute abs #3 - advanced

equipment needed: resistance band + 2 dumbells

45 seconds on 15 seconds off:

```
oblique reach ups right 
```
```
oblique reach ups left
```
```
sit up reach up
```
```
wipers
```
```
crunch
```
```
palof press right
```
```
palof press left
```
```
oblique reach up alternating hands
```

10-minute-abs series

10 MINUTE ABS # 1 - intermediate

40 seconds on 20 seconds off:

```
leg raises
```
```
reach ups
```
```
heel touches 
```
```
scissors
```
```
twisting mountain climbers
```

10 minute abs #2 - beginner

30 seconds on 30 seconds off (2 rounds):

```
wipers
```
```
power ups
```
```
russian twists
```
```
overhead hold
```
```
reach ups
```

10 minute abs #3 - intermediate

40 seconds off, 20 seconds off (2 rounds):

```
leg raise over bell
```
```
lying side crunch
```
```
butterflies
```
```
sit up and reach up
```

10 minute abs #4 - intermediate

3 rounds of 45 secs on 15 secs off:

```
oblique mountain climbers
```
```
bicycles
```

2 rounds of 45 secs on 15 secs off

```
crunches
```
```
heel touches
```

10 minute abs #5 - advanced

50 seconds on 10 seconds off (2 rounds):

```
twisting pistons
```
```
sit up and reach up
```
```
oblique reach up (weights optional)
```
```
abdominal hip thrusters
```
```
crunches
```