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Abs

Long-Jump Swing

Long-Jump Swing

A.

Stand with feet hip-width apart, holding one weight at end in right hand, arms by sides. Squat, drawing weight behind you.

B.

Immediately jump as far forward as you can, swinging weight forward and up to shoulder height to pass weight to left hand, then land in a deep squat, swinging weight down and back to left side of body. Continue, quickly alternating sides for 30 seconds.

Speed-Skater Pendulum

Speed-Skater Pendulum

A.

Stand with feet hip-width apart, holding one weight in right hand with arms by sides. Jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right knee bent 90 degrees and on ball of left foot, weight outside right leg to start.

B.

Immediately jump left foot to left as you draw weight across body in an arc, passing it to left hand at the midpoint.

C.

Bend right leg and cross it behind left to land in a deep lunge with left leg bent and on ball of right foot, weight outside left leg. Switch sides; repeat. Continue, quickly alternating sides for 30 seconds.

Plyotraction

Plyotraction

A.

Stand with feet wider than hip-width apart, hold- ing one weight in right hand with palm on front of left shoulder, elbow bent, to start.

B.

Bend knees slightly, and hinge from waist to lower torso until it's parallel to floor as you swing right arm down; pull slightly bent right elbow out to side at shoulder height. Swing arm and stand to return to start. Repeat for 30 seconds. Switch sides; repeat for the second round.

Low Lateral Chop

Low Lateral Chop

A.

Stand with feet wider than hip-width, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Squat, pivot on right foot to rotate left and extend arms out to left at shoulder height. Remaining low throughout, pivot on left foot as you rotate toward right, powerfully drawing weight across body and out to right. Continue, quickly alternating sides, for 30 seconds.

Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

Ape Snatch

Ape Snatch

A.

Stand with feet hip-width apart, holding a weight in each hand with palms facing thighs to start. Keeping chest lifted, squat until weights hover just above floor.

B.

Powerfully come to standing, rising onto balls of feet as you pull weights to chest height, bending elbows out to sides.

C.

Without pausing, rotate forearms upward as you drop back into the deep squat, then stand to press weights overhead, slightly wider than shoulder-width apart and with palms facing forward. Pause, then return to start. Repeat quickly for 30 seconds.

Sumo High-Pull

Sumo High-Pull

A.

Stand with feet wider than hip-width apart with toes turned out, holding a weight in each hand with palms facing each other, arms long, and weights between thighs. Keeping chest lifted, squat until weights hover just above floor to start.

B.

Powerfully come to standing, pull- ing weights up to and outside chest, bending elbows out to sides. Lower to start. Repeat quickly for 30 seconds.

Split-Lunge Jerk

Split-Lunge Jerk

A.

Stand with feet hip-width apart, holding a weight in each hand with hands by shoulders, palms facing each other and elbows bent down to start. Bend knees slightly, shifting hips back.

B.

Then powerfully jump left leg forward and right leg back into a lunge with both legs bent 90 degrees as you push weights straight overhead (biceps should be in line with ears). Step right foot forward, then left foot back, and lower weights to return to start. Repeat quickly for 30 seconds.

Mountain Climber + Push-Up

Mountain Climber + Push-Up

A.

Place both hands on the floor slightly further than shoulder width apart and feet together behind you, resting on the balls of your feet.

B.

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest. Extend your right leg and return to starting position. Keeping your right foot on the floor, bend your left knee and bring it in towards your chest. Extend your left leg and return to starting position. Continue alternating between right and left for four reps.

C.

Bend your elbows and lower your torso towards the floor so that your arms form a 90-degree angle. Ensure that you maintain a straight back and stabilize through your abdominal muscles.

D.

Push through your chest and extend your arms to lift your body back into starting position. Continue alternating between mountain climbers and push-ups.

Straight Leg Sit Up + Twist

Straight Leg Sit Up + Twist

A.

Start by lying straight on your back on the floor, with both arms extended above your head. Place both hands behind your earlobes. Engage your abdominal muscles by drawing your belly button in towards your spine.

B.

Keeping your heels firmly planted on the floor, slowly lift your head, shoulder blades, and torso off of the floor. Ensure that it is your abdominals that initiate the movement, and that you do not use your arms to 'swing' your torso up. As you sit up, extend your left arm and twist over the right side of your body, as shown.

C.

Slowly untwist and lower your torso back into starting position.

D.

Repeat using your right arm and twisting over the left side of your body. Continue alternating between left and right.

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