ABDs

7/28/2019 ABDs

1/30

DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our

advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYS

consult your physician before starting any exercise program.

1

Official MidwestFit Abs and Core Fat Burning Finishers

(15Workout Finishers)Program Goals:

5-10minute Abs/Core Workouts to add on at the end of all workouts.

Increase Core Strength and Endurance Endurance and Isometric Training to Burn Fat and Reveal Abs

Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate Bust Through Plateaus with Introduction of New Abs/Core Exercises and Training Styles

Prevent Injury in Lower Back/Hip Complexes Increase strength of the major muscle groups and minor muscle stabilizers included in the hip

(abductors/adductor), lower back, oblique, and abdominal complexes

Be sure to refer to theALL PROGRAMS INFORMATION. You should always properly stretch/warm-up

and that section contains details to help you.

7/28/2019 ABDs

2/30




2

MidwestFit All Programs Information

Injury PreventionExercising Stabilizer Muscles Perform these 3-4 times per week

(Image Source: http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/)

ALL DAYS COOL DOWN/STRETCHES

Walk 5 Minutes Stretch Every Major Muscle Group of Body

7/28/2019 ABDs

3/30




1

FINISHER 1

10s!Perform 8-10 Sets (No rest between sets)

Exercise Reps Additional Info

Crunches w/ Legs Up 10 Use Weight (Hold

behind your head)

Crunches w/ Legs Up 10 Body Weight

Side Shoe Taps 10

Flutter Kicks 10 4-Count (1,2,3,4 =1)

Leg Lifts 10Side Leg Lift 10 Right Side

Side Leg Lift 10 Left Side

Spider Plank 10

Straight Leg Spider

Plank

10

Splits 10

FINISHER 2

20s!Perform 20 seconds of exercise followed by 10 seconds of rest for 8 sets per exercise

Exercise Sets Additional Info.

Flutter Kicks 8

Plank 8

Crunches w/ Legs Up 8

Leg Lifts 8

7/28/2019 ABDs

4/30




2

FINISHER 3

30s!Perform 30 seconds for all exercises (Rest 45 seconds between rounds)

Circuit 1: 2 Rounds

Exercise Sets/Reps Additional Info.

Flutter Kicks 30 seconds

Feet Hold 30 seconds

Leg Lifts 30 seconds

Circuit 2: 2 Rounds

Crunches w/ Legs Up 30 seconds

Russian Twists 30 seconds

Bicycle Crunches 30 seconds

END CIRCUITSPlank 2 minutes

FINISHER 4

40s!Perform 40 seconds for all exercises (Rest 20 seconds between rounds)

Exercise Sets/Reps Additional Info.Plank 4 sets of 40 seconds

Bicycle Crunches 4 sets of 40 seconds

Stability Ball Toe Touches 4 sets of 40 seconds

Double Crunches 4 sets of 40 seconds

7/28/2019 ABDs

5/30




3

FINISHER 5

For all exercises perform for MAX effort and timeExercise Sets/Reps Additional Info.

Plank MAX Hold as long as possible

Flutter Kicks MAX Complete as many as possible

Crunches w/ Legs Up MAX Complete as many as possible

Leg Lifts MAX Complete as many as possible

Russian Twists MAX Use Weight and complete as many

as possible

FINISHER 65-4-3-2-1

Let clock run continuously (Rest when necessary but as little as possible)


Plank 5 minutes

Flutter Kicks 4 minutes

Russian Twists 3 minutes

Crunches w/ Legs Up 2 minutes

Reverse Crunches 1 minute

FINISHER 7


Flutter Kicks 1 minute

Bosu Mountain Climbers w/

Twist

1 minute

Side Plank Hip Raises 30 seconds Each Side

Plank 2 minutes

Side Leg Lifts 1 minute Each Side

Stability Ball Toe Touches 1 minute

Russian Twists 1 minute Use Weight

7/28/2019 ABDs

6/30




4

FINISHER 8

Circuit: 2 RoundsRest 2 minutes between rounds


Flutter Kicks 50 4-Count (1,2,3,4 =1)

Plank 2 minutes

Leg Lifts 100

Russian Twists 40 Use Weight and perform reps for

both sides

FINISHER 9


Reverse Crunches 2 minutes

Leg Lifts 2 minutes Use medicine ball between feet

@5/10lbs. Perform up lift at

regular speed and very slowly

lower feet towards the ground.

Repeat.

Stability Ball Toe Touches 2 minutes Perform toe touches at very slow,

controlled pace

Negative Crunches 2 minutes Very slow decline

FINISHER 10


Plank 2 minutes

Side Leg Lifts 1 minute Each Side

Plank 1 minute

Crunches w/ Legs Up 1 minute

Flutter Kicks 45 secondsLeg Lifts 45 seconds

Splits 45 seconds

7/28/2019 ABDs

7/30




5

FINISHER 11

Circuit: 3 RoundsExercise Reps Additional Info.

Decline Sit Up w/ Russian Twist 10

Plank 1 minute

Leg Lifts w/ splits 1 minute

Bicycle Crunches 1 minute

Side Leg Lifts 30 seconds Each Side

Russian Twists 30 Use Weight and perform reps for

both sides

Diagonal Chops 15 Each Side

FINISHER 12

Circuit: 3 Rounds

Exercise Reps Additional Info.


Side Shoe Taps 50 Each Side

Bicycle Crunches 45 seconds

Bird Dogs 10 Each Side

Plank 1 minute 30 seconds

FINISHER 13

Perform each exercise one time. Complete 40 seconds of the exercise followed by 20 seconds of rest.

Exercise Reps Additional Info.

V-Ups 40 seconds

X-Ups 40 seconds Alternate Sides

Flutter Kicks 40 seconds

Scissor Kicks 40 seconds

Double Crunches 40 seconds

Feet Hold 40 seconds

Plank 40 seconds

Plank to Side Planks 40 seconds

7/28/2019 ABDs

8/30




6

FINISHER 14

Circuit: 3 RoundsExercise Sets/Reps Additional Info.


V-Ups 30 seconds

Side Shoe Taps 25 Each Side

Plank 1 minute

Side Plank Hip Raises 30 seconds Each Side

Bird Dogs 5 Each Side

FINISHER 15

Part 1

Rest 45 seconds between exercises



Leg Lifts 1 minute


Leg Lifts w/ Splits 1 minute

Part 2

Lean Back and Hold 30 seconds

Plank 1 minute

Part 3

Russian Twists 1 minute Use Weight

Crunches w/ Legs Up 1 minute

Bicycle Crunches 1 minute

Full Sit Ups 1 minute

7/28/2019 ABDs

9/30




1

Exercise Descriptions and Pictures

It is extremely important that you review and FULLY understand each exercise that you will

utilize in this program. Performing these exercises with 100% accuracy is the number one

priority to ensure safety within this program. Also, performing all exercises correctly is

extremely important to gain ALL the potential strength/muscular benefits associated with each

exercise and the entire program. If you have never performed an exercise or lift, you should

practice the exercises with very low weight at high repetitions to learn proper form and

develop muscle memory.

If at any time you are unsure on how to perform an exercise, e-mail us

([email protected]) and we will clarify how to properly execute the exercise/lift.

7/28/2019 ABDs

10/30




2

Abs/Core Exercises

6 Inch Feet Hold

1. Hold feet 6 inches off the ground and keep legs as straight as possible (Keep head and shoulders

up).

Step 1:

Bicycle Crunch

1. Bring opposite knee to elbow while twisting up/crunching.

2. Fully extend legs to maximize hip flexors.

Step 1:

Step 2:

7/28/2019 ABDs

11/30




3

Bosu Twists

1. Bring knee to opposite elbow (similar to a cross mountain climber) while simultaneously dropping

hip slightly during turn to engage hips/obliques.

2. Keep arms straight and use core/abs to initiate hip drop/twist.Step 1: Step 2:

Step 3:

7/28/2019 ABDs

12/30




4

Flutter Kicks

1. Position hands under glutes to protect lower back, to make

more difficult put hands to the side on ground.

2. Keep legs straight, the exercise is derived from the hip flexors

to simulate swimming; do not kick below knees.Step 1:

Step 2:

7/28/2019 ABDs

13/30




5

Lean Back Flutter Kicks

1. Use Russian Twist starting position and perform flutter kicks.

Step 1:

Leg Lifts

1. Similar to flutter kicks, except both legs rise at the same time.

Step 1:

7/28/2019 ABDs

14/30




6

Plank

1. Note form in the picture. This should be held for entire duration of exercise.

Step 1:

Crunches with Legs Up

1. The higher legs/feet are up in air increases the difficulty of the lift.

2. Cross arms across chest; do NOT pull on neck when performing crunches.

Step 1:

7/28/2019 ABDs

15/30




7

Reverse Crunch

1. Bring legs/feet up above head and in a slow

controlled motion lower body towards ground until

lower back touches.

2. Launch legs/feet back up in a quick motion and

repeat slow and controlled lowering movement.

Step 1:

Step 2:

7/28/2019 ABDs

16/30




8

Russian Twists

1. Lean back, bring legs up off ground and keep straight.

2. Using torso (NOT Arms) twist and bring weight to floor

and twist from side to side.

Step 1:

Step 2:

7/28/2019 ABDs

17/30




9

Side Lying Leg Lift

1. Lay flat on floor with legs straight.

2. Turn hips down 45 degrees towards floor.

3. Turn lifting leg/top toe down towards floor to land behind planted

leg.

4. Keeping legs straight, knee locked out, and hips towards the

ground, perform side leg raises and touch toe down behind heel of

resting leg.

5. Range of motion will be limited.

Step 1:

Step 2:

7/28/2019 ABDs

18/30




10

Side Plank

1. Note form and hold throughout entire exercise.

Step 1:

Side Plank with Hip Raise

1. From side plank position, keeping free arm and elbow

straight, bring weight from ground to directly above

side that is up in the air (as if you were holding free arm

up to keep balance).

Step 1:

Step 2:

7/28/2019 ABDs

19/30




11

Plank to Side Plank

1. Begin in Plank position and roll into side plank position while

extending free arm directly above body.

2. Revert back to original plank position then roll into side plank

on opposite side.

Step 1:

Step 2:

7/28/2019 ABDs

20/30




12

Stability Ball Toe Touches

1. Begin with feet (TOES) on ball in arms extended plank position.

2. In a slow and controlled and movement leave one foot up on

the ball to balance body as other

toe moves to tap the ground.

3. Keep legs and back as straight as possible.

4. Bring moving foot/toe up on ball and repeat with opposite

foot.

Step 1:

Step 2:

Diagonal Chops

1. From Russian Twist Position perform diagonal up and downmovements across body.

2. Perform pre-determined number of reps on one side first, thenswitch to the other.

7/28/2019 ABDs

21/30




13

Step 1:

Step 2:

Side Show Taps

1. Note starting position. Feet flat, upper back up off of the mat,abs/core engaged, and chin tucked to chest to protect neck.

2. While keeping abs/core engaged, held tight, and upper back offthe mat, keep arms straight and touch the side of your shoe (or

as far as your straightened arm will reach) alternating on each

side for the amount of reps and time suggested.

7/28/2019 ABDs

22/30




14

Step 1:

Step 2:

Spider Plank

1. From Plank position, bend knee and bring leg/knee up towardsside of your body. Alternate legs.

2. IMPORTANT to keep near perfect form on your plank position.Keep back/hips flat and parallel to floor and make sure only your

leg/knee is moving up to your side. Dont twist body to bring knee

up.

Step 1:

7/28/2019 ABDs

23/30




15

Straight Leg Spider Plank

1. Same directions as spider plank, except keep leg straightened asyour bring it up towards your side. Alternate sides.

2. Keep back/hips flat and parallel to floor.Step 1:

Double Crunches

1. Begin with same position as 6-Inch Hold but DO NOT place

7/28/2019 ABDs

24/30




16

hands placed under body.

2. Perform a crunch while simultaneously bringing both knees uptowards body.

Step 1:

Step 2:

Splits

1. Begin with same position as 6-Inch Hold.2. From that position, split legs and bring back to starting position.

Step 1:

7/28/2019 ABDs

25/30




17

Ups

1. Note start position Arms and legs both fullyextended straight up as high as you can get them.

2. Crunch straight up in an attempt to touch finger tipsto tips of shoes.

3. Return back to start position and repeat movementquickly.

Step 1:

Step 2:

7/28/2019 ABDs

26/30




18

Ups

1. Same as V-Ups, except while perform crunch up,touch opposite hand to opposite shoe.

Step 1:

Step 2:

7/28/2019 ABDs

27/30




19

Scissor Kicks

1. Begin with same position as 6-Inch Hold.2.

Perform Split (exercise) and as you return to start position cross right foot over left foot.3. Next perform the split (exercise) again and as you return to start position cross left foot over

right foot.

4. Repeat crossing opposite feet over the top each time.Step 1:

Step 2:

7/28/2019 ABDs

28/30




20

Full Sit Ups

1. Begin laying flat on back, cross arms over chest, while attempting to keep legs fully extendedand flat on ground, perform a full sit up.

Step 1:

Step 2:

7/28/2019 ABDs

29/30




21

Bird Dog

1. Note start position make sure hips stay flat and parallel to floor entire exercise.

2. Bring opposite arm and leg out to full extension, return to start position, then bring the

other opposite arm and leg to full extension.

3. Do not extend so far that your hips move up or down on one side. TIP: pretend a cup of

water is on the middle of your lower back, you do not want to spill it by tipping during this

exercise.

Step 1:

7/28/2019 ABDs

30/30




22

Step 2:

Documents

ABDs