Here’s a nice ab workout to round out the week. You can do this 4 minutes…or 8 minutes…or 12 minutes…however long you want! It’s an interval workout, so push yourself for the length of the work time. It’s a great addition to any cardio or weight training workout as well.
All you need for this is a medicine ball, ugi ball, kettle bell, or a dumbbell (whatever you prefer)
Complete 2 rounds of these 5 moves – If you choose to go longer than 4 minutes, just add extra rounds!
Set a timer for 20 seconds work and 10 seconds of rest.
Woodchop Left – Stand with feet shoulder-width apart. Raise weight straight up above the right shoulder. Keep arms straight and swing the weight down and past the left hip, then back up above the right shoulder.
Woodchop Right – Complete the same move as before, but start with the weight above your left shoulder and lower it down past the right hip and repeat. I like to use my ugi ball for this one.
Russian Twist – Hold the weight in front of your chest with both hands. Lean back slightly with a straight back and lift legs of ground with (feet crossed, optional). Twist and lower the weight down next to your hip, then twist in the other direction toward the hip and repeat in a continuous motion. Here I am using a 10 lb kettle bell.
Mountain Climbers – No weight is needed for these. Start in a full plank and quickly alternate bringing knee to chest and back, switching legs. Do these as quickly as you can…it’s only for 20 seconds! I like to add challenge by balancing my hands on my ugi ball.
In-and-Out Crunches – This can be done off the edge of a bench/step, or on the ground. Sit, placing your hands behind your hips and lift your feet off the ground and bring your knees to your chest. Straighten your legs out and elevated above the ground as you lean slightly back. Crunch your chest and knees back together and repeat. For an extra challenge, you can do this on the ground bringing your hands to the outsides of your knees, balancing on just your tailbone. You can also place a weight between your knees to add weight. (pic)