Workout Programmes Template

ABS

Workout Plan

Before you start find out  HOW THIS PLAN WORKS

PLANK
  • Position your feet hip-width apart
  • Rest your forearms on the floor with your elbows aligned directly underneath your shoulders
  • ‘Brace’ the abdominals by pulling your belly button towards your spine
  • Maintain a straight back throughout
  • Breath normally and HOLD THIS POSITION FOR AS LONG AS YOU CAN – REPEAT X3

HOLLOW HOLD
  • Lying on your back with your arms above your head, lift your legs and arms from the floor
  • Brace the abdominals and continue to breath

HOLD FOR AS LONG AS POSSIBLE X3 PER SIDE

SIDE PLANK
  • Whilst lying on your side, position your elbow under your shoulder
  • Ensure that your torso, hips and legs are inline
  • Brace your abdominals, continue to breath and maintain hips lifted as high from the floor as possible

HOLD FOR AS LONG AS POSSIBLE X3 PER SIDE

FLUTTER KICKS
  • Lying on your back lift your feet from the floor
  • Alternate legs and kick from the hip without bending your knees
  • Brace the abdominals and continue to breath

LYING SCISSORS
  • Lying on your back lift your feet from the floor
  • Cross and uncross your legs as wide as possible without bending your knees or your feet touching the floor
  • Brace the abdominals and continue to breath

ROCKING HOLLOW HOLD 

RAISED LEG CRUNCHES

PERFORM THESE TWO EXERCISES BACK TO BACK WITH NO REST – COMPLETE 3 SETS

ROCKING HOLLOW HOLD

  • Performing a Hollow Hold rock back and forwards
  • Avoid your feet touching the floor
  • Ensure that your hands stay above your head

RAISED LEG CRUNCHES

  • Hold your legs in the air aiming for 90 degrees and no bend at the knees

  • Crunch up and touch your toes as you sit up

  • Lower with control keeping your head off of the floor and repeat

V-SIT
RUSSIAN TWISTS

PERFORM THESE EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN – COMPLETE 3 SETS

V-SIT

  • Perform this exercise with or without a weighted ball to suit your ability and required intensity

  • Lift your head and shoulders from the floor as you lift your hands towards your feet

  • Keep your feet together and avoid your feet from touching the floor until the set is complete

RUSSIAN TWISTS

  • Perform this exercise with your choice of a weighted ball to suit your ability and required intensity
  • Balance seated with your feet apart
  • Rotate with the ball past your torso on each side keeping your eyes on the ball as you twist

DEADBUGS

REVERSE  CRUNCHES

PERFORM THESE EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN – COMPLETE 3 SETS

DEADBUGS

  • Position the ball between both of your hands and feet, keeping the legs and arms straight throughout

  • Keep the ball in the centre and as still as possible at all times

  • Lower one leg and the opposite arm as low as possible without touching the floor and hold for 2 seconds

  • Alternate and repeat

REVERSE CRUNCHES

  • Position your legs over the ball and squeeze the ball between your thighs, calves and feet
  • Lift the ball towards your chest as you crunch up towards the ball bringing your head and shoulders off of the floor
  • Lower to just before the ball touches the floor and repeat

MED-BALL AB CYCLE 

MED-BALL CRUNCHES

PERFORM THESE EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN – COMPLETE 3 SETS

MED-BALL AB CYCLE

  • Perform this exercise with your choice of a weighted ball to suit your ability and required intensity

  • Holding the ball at chest height, balance with your feet off of the floor and cycle the legs

MED-BALL CRUNCHES

  • Keeping your feet on the floor and your legs bent at 90 degrees
  • Crunch up keeping your arms straight and the ball inline with your chest
  • As you sit up lift the ball above your head
  • As you lower down touch the ball to the floor

PLANK CIRCLES

ROLL OUTS

PERFORM THESE EXERCISES BACK TO BACK WITH NO REST IN-BETWEEN

PLANK CIRCLES

  • Holding a plank position on the ball, circle the ball using your forearms for your chosen repetitions and repeat in the opposite direction

  • Avoid bending your knees or losing your plank form

  • Keep your abdominals braced and your legs hip to shoulder-width apart throughout

ROLL OUTS

  • Start in kneeling position with your hands on the ball
  • Roll the ball away from you, supporting your weight on the ball from your hands to your forearms
  • Lower the hips towards the floor as the ball moves forwards and lower your head between your arms to touch the ball
  • Reverse this movement returning to a kneeling position with your hands on the ball and repeat

WELL DONE!

Now that you’ve finished, WHAT’S NEXT…