Bust the Turkey Gut Challenge - Sneak Peek At What a PNP Girl Does!
Hello all…for the month of November we will focus on our abs. The following schedule should be done three times a week on NON-CONSECUTIVE days. You can do these BEFORE cardio or AFTER strength.
If any of your current schedules call for a Core Routine (not just some core/ab work throw in between supersets) you can sub this routine out.
This is considered an intermediate to advanced routine. To make it a beginner challenge, only do two sets of the exercises and cut the reps to where you feel your abs "catch on fire". If you are not fatigued by the end of each set you can do more reps until you feel burn or failure.
Remember, abs are about form and not how fast you rip off the exercises. Study the form and tips in the links to have a great workout. Don’t forget your cardio sessions either. Abs love cardio and they love you to eat right. Four weeks of this routine and you should feel a tighter midsection when you couple it with good eating and sweaty cardio!
Day One – Superset the following exercises and rest 15-30 seconds between sets
4x50-100 Bicycle Crunches (each leg counts as one)
4x25-50 Abdominal Butt Raises
4 sets to failure Leg Raises on Bench or Floor
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Day Two – Superset the following exercises and rest 15-30 seconds between sets
Superset One
3x20-30 Leg Pull Ins
3x15-20 Lying Leg Reverse Crunches
Superset Two
3x20-25 per side Oblique Twists with Plate
3x8-10 Medicine Ball Crunches on Stability Ball (drop weight for beginners)
Set Three
Day Three - Superset the following exercise and rest 15-30 seconds between sets
Superset One
3x25 Reverse Abdominal Crunches
3x8-10 Medicine Ball Crunches on Stability Ball (drop weight for beginners)
Superset Two
3x15-20 Leg Raises
3x8-10 Raised Knee Ab Crunches with BB (beginners do15-20 Toe Touchers)