Ab Shred

 

Summary: It's time to eliminate the doubt and earn yourself a six pack. We have integrated simple and complex movements in an intelligent fashion to get a high intensity ab workout with Ab Shred. Link in and work the obliques, abs, and lower back in an efficient, effective manner.

Time: 18 Mins.

Intensity: 5/10

 

 

Russian Twist (15 Each)

Sit with the back off of the ground at a 45 degree angle. The legs are bent in with feet off of the ground. Hold the hands together in front of the chest.

Rotate the hands as far as you can. The eyes follow the hands the entire movement. Return to starting position in controlled manner.

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Hover Push-Out (15 Reps)

Sit with the back off of the ground at a 45 degree angle with the legs extended to 2 inches. Bring both knees into the butt while keeping same hand position. Keep the heels at 2 inches the entire movement.

Hold for 1 count. Push out through heels to starting position in controlled manner. 

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Scissor Kick (15 Reps Each)

Lie on the back with legs extended. Keep same hand position entire movement. Keep leg rigid the entire movement.

Cross one foot over the other then repeat with opposite leg positions. 

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Flutter Kick (15 Reps Each)

Lie on the back with the legs extended. Keep the same hand position for the entire movement. Keep the legs rigid the entire movement.

Alternate the feet between 18 inches and 6 inches.

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Leg Circle (10 Reps Each Way)

Lie on the back with the legs extended. Keep the same hand position for the entire movement. Keep the legs rigid the entire movement.

Position the feet together. Make large circles in the same direction with your feet.

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REST: 30-60 Seconds

REPEAT

 
 

Reverse Crunch (10 Reps)

Lie on back with the band under the body. The ;egs are fully bent and the knees are at the chest. The shoulders remain on ground entire time. 

Simultaneously straighten the legs vertical and lift the lower back off the ground. Hold for 1 count. Return to starting position in controlled manner.

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Dragonfly Crunch (10 Reps)

Lie on back with the band under the body. The legs are fully bent and the knees are at the chest. The lower back starts off the floor. Shoulders remain on ground entire time.

Straighten the legs horizontal. Hold for 1 count. Return to starting position in controlled manner. 

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Bent Dragonfly (10 Reps)

Lie on the back with band under the body. The legs are fully bent and the knees are at the chest. Shoulders remain on ground entire time.

Simultaneously straighten the legs vertical and lift the lower back off the ground. Hold for 1 count.

Return to starting position in controlled manner. Straighten the legs horizontal. Hold for 1 count. Return to starting position in controlled manner.

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REST: 30-60 Seconds

REPEAT

 
 

Hip Extension - Bridge (10 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region.

Push through the down heel and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated. Lead with the active leg heel. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Knee Up (10 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region. Bring active upper leg perpendicular to the ground.

Push through the down heel and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated. Lead with the active leg knee. Hold for 3 count.

Return the hips to starting position in a controlled manner.

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Hip Extension - Leg Raise (10 Reps)

Squeeze the glutes and core. Position the band so it is applying downward force on the hip region.

Push through the heels and scapula. The feet stay in dorsiflexion. Raise the hips while keeping the glutes activated until the shoulder, hips and knees are in line.

Hinge one leg at the knee until the ankle aligns with body line. Hold for 3 count. Reset the foot to the floor. Return the hips to starting position in a controlled manner.

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REST: 30-60 Seconds

REPEAT