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ABS+N+CORE+

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DOUG’S ABS N’ CORE WORKOUTS
Ab’s N’ Core Workout #1
1. 5 Jumping jacks, 5 star, 5 jumping squat
2. Bicycle
3. Plank
Repeat above
Repeat 1 minute
30 seconds
30 seconds
3x
Repeat 1 minute
1 minute
1 minute
2x
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
1 minute
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
30 seconds
1 minute
30 seconds
30 seconds
1 minute
1 minute
1 minute
1 minute
1 minute
30 seconds
30 seconds
1 minute
1 minute
1 minute
1. Mountain Climbers
2. Bicycle
3. Crunch w/ 5 circles in and out
Repeat above
1 minute
1 minute
1x
2x
1 minute
1 minute
2x
2x
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
1 minute
30 seconds
30 seconds
1 minute
30 seconds
1 minute
30 seconds
30 seconds
30 seconds
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
1 minute
Mountain Climbers
Sit Ups with punches (2lb dbs.)
Crunches with legs 45 degrees
Plank
Rope climbing/advanced
Right Side Plank
Left Side Plank
Sit Ups with punches
Burpees w 10 high knee runs
Mountain Climbers
Ab’s N’ Core Workout #2
Mountain Climbers
Leg Scissor 4x w/ hip lifts
Crunches with legs 45 degrees
Mountain Climbers
Bicycle
Plank
Ball Plank with knees
Leg Scissor 4x w/ hip lifts
Fitness Ball Pikes
Mountain Climbers
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