Ab Crazy – Print Workout Here
If you’re looking for a serious ab workout, look no further. I’m writing this plan two days after the video and all I can say is “ouch!” It’s a dandy, so have fun with it! All I need is your focus for about 30 minutes time total. Let’s do this!
Warm-Up
- Jump rope with high knees 3 minutes of 50 seconds high knees, and 10 seconds off.
Workout Complete each of the exercises below for 50 seconds on and 10 seconds off, for a total of 4 sets.
- Burpee with push-up and alternating side planks – Don’t overthink this one, just do a burpee, and when you’re down, add in the push-up with side plank. Just do one side of the plank each rep to help speed up the exercise. Modification: Eliminate the jump in the burpee if you need support for your knees, and then if you need support for the push-up and side plank use your knees. Just move as fast as you can with good form! Note: Be sure to lift those hips up as high as you can when you do the side plank so you feel your oblique’s.
- Low plank with side-to-side foot walk – In a low plank position with your feet together, alternate walking your feet out side to side. Modification: If you need to use your knees, come up onto your hands so you can get a deeper movement in your walks.
- Low plank hip dips – In a low plank position, dip your hips from side-to-side so your hips are facing the side of the room. Modification: Use your knees if you need support.
- Side V-sit, left – Lying on your back, with most your weight on the left bum cheek, start with your left hand down by your hip, and your right hand behind your head. From here, you’re going to lift yourself up into a “V” on the angle, so most of your weight is placed on your bum cheek. Modification: If your hips are too tight, or you’re having a hard time getting up, bend your knees, and only lift your shoulder blades off the mat. Note: Use the hand down by your hip to help lift you up, and really draw the body up as high as you can into the shape of a “V”.
- Side V-sit, right – Same as above.
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaty and feel sexy,
Ashley Dale Roy
My hardest was the plank dips. yuck!
Hahaha – but you’re abs are feeling hard as a rock right now I’m sure of it!
Keep up this awesome weekend routine Sandra.
Hi Ash:
The only thing I would like to see is a little more of the modifications shown. I do work from my knees when I tire and got confused when I should be working from my hands or arms. If this is not practical because most people do not work from their knees I do understand.
Hey Wendy!
This is some great feedback. I will definitely take more time to show the modifications. For now, I’m sure you’re doing just fine. You have lots of body awareness in class, so I am confident you’re making the right decisions here.
Loving this weekend routine!
Ashley
This is a great workout!! My abs are killing me!! Gotta love it
Haha I guess this was a great success then Dawn!
I did this one again today and man oh man I think tomorrow my abs will twice as sore lol but still a really good work out
You’re a machine Dawn! I have a feeling you’ll be thinking about me when you laugh for the next couple days!
LOVED this!
It’s been a half hour since I finished and my core is screaming!
Getting back on the wagon!
That is awesome sauce – nice to have you back Brittney!! Enjoy thinking of me when you laugh over the next couple days!
Done
Done. Happy Wednesday. Abs on fire.
Wonderful way to start this beautiful day! Enjoy it!!
Oh my goodness. Found this one really tough. Loved the stretching at the end…almost had me forgetting how much i was hurting through the sets. :) Happy Wednesday!
Excellent! Glad to hear that you enjoyed the stretch afterwards Theresa. You’ve been so dedicated to your workouts and I love it. Thanks for sweating with me and enjoy your day!
Those side v sits are a killer! Ow!
I know right!! They are one of my favourites. Enjoy those the next couple days LOL Have a good one Patricia!
done!
Boom!
That was a hard one today ..
I would agree!! Sometimes they are the most rewarding ones!
Oh that was a tough one!! Def had a hard time with that. Love how my abs feel though:)
Glad it was a challenge and I’m confident your abs will be thinking about it for a couple of days!
Burpees and push-ups combined…two of my favourites! lol Abs are on fire!
That’s awesome!! Two of your favourites are usually people’s least favourite. You’re so hardcore!!
Burpees on steroids!
YUP!! Feels damn good though right!?
Tough one! Loved the first exercise, and hated the last one lol
Working out is typically a love hate relationship so this makes total sense lol
Done! Toughest for me were the plank dips.
They are tough…and effective!!
Had to take a lot of breaks but done! (p.s. did you purposefully do an “upper body” one b/c I mentioned I preferred lower body ones yesterday in my post??)
Haha no I promise I didn’t! Already had it planned and knew you’d be in for a treat when you mentioned that!
Yikes. Mommy fit was an ab day too so double whammy. Wow
Haha your abs are going to be stronger than pre pregnancy soon!
Wowza!! That was killer!! My side v-ups by the end were getting pretty slow and losing form cuz my muscles were so done. But I’ll be happy for the results to come! :)
Oh yeah they will be talking to you over the weekend when you twist to look at your blind spot in the car or laugh. Thanks for sweating with me Michelle!
No pain no gain… I better gain!! Holy crap just when I think it cant get any harder!!! Loved the plank twists.
Happy Thursday!
Haha love hearing that you’re working hard…you will most definitely see some gains if you keep it up!
Great ab workout!… why do you love burpees so much lol
I think I have a slight addiction to them. Just so darn effective!! Happy Friday!
V-sits make me long for burpees. So there’s that.
Have a great weekend!
That says a lot actually lol. Enjoy your weekend too lady!
Done!!!
Oh my goodness… I punished myself for missing this workout Wednesday by doing it today after the Friday workout. The thing that kept me going was thinking about how good the stretch was going to feel! Now I can enjoy my weekend! Thanks again Ashley! :)
Done and drippy!
Haha perfect!!
Done. Those V Sit ups were tough. Thanks Ash
They are one of my favorites!
Done and sweaty!
Yeah second one of the week!! Go Sandie!
I hope nothing is funny tomorrow…
You’ll have to update me on that one lol
Yep, sore to the core…….
Beauty!
done
Did this one again – I was better at the hip dips but my low plank side walk things were worse by the end of each 50 sec :( and V-sits still need some work lol. Will keep working at it!
We all have strong days and weak days..give it another go on a strong day and smash it!