Are you ready for an awesome ab attacking workout? If so, grab you medicine ball, warm-up and get ready to attack your abs.
- 60 seconds each exercise.
- No rest in-between.
- 30-60 second rest after completing the set.
- Repeat circuit 3-4 times.
* If you are new to exercising please make sure you warm-up, watch your form and start with only 30 seconds each exercise.
Start seated, holding the med ball in both hands at your chest, feet lifted off the ground with your knees bent. Lean back slightly, core engaged, balancing on your tailbone. Twist to one side, bringing the med ball to the outer side of that hip; then repeat in the other direction. Twist at the waist—you want your chest to be totally facing whatever side you’re bringing the ball.
Plank Roll Out – (30 seconds each side)
Start in a plank position, right hand on a medicine ball, left hand on the ground. Slowly roll your right arm over the top of the ball. As you reach forward you’ll need to bend your left elbow, lowering the body (but still keeping strong plank form!). Reverse the motion, rolling right arm and straightening your left elbow back to starting position as you do.
*Repeat Left Side
Wall Sit With Rotation
With your back against a wall, hold a med ball with both hands at 90 degrees in front of your chest, and lower into a squat. Keeping your hips steady against the wall, twist to the left and reach the ball toward the wall. Keep your arms at 90 degrees. Return to the center, then twist over to the right side.
Single Leg Lift Toe Touch
Lay on your back with arms stretched overhead, holding on to your med ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Bring you legs straight up at 90 degrees. Pull your belly button in towards your spine and press the your low back against the ground in this position. Slowly lower right leg to a couple of inches off the floor, bring the med ball up to your raised leg and hold this position for 1-2 seconds. Focus on bringing your shoulder blades off the ground as high as possible. Bring your right leg and med back to the starting position and repeat on the other side.
Medicine Ball Woodchop – 30 seconds each side
Stand with your feet slightly wider than shoulder width. Hold the med ball above your right shoulders, keeping your hips and chest straight forward. Bring the med back across your body down to your left foot. Squat as you are going down to the opposite side. You core should be tight and shoulders back and down the entire time. Try to use a fast chopping motion. If you are struggling with your form, keep the motion slow.