Evasive Maneuvering Ab Workout est 15 min
2012
I really liked this ab workout and finished it in about 15 minutes. It has 2 rounds of intervals, which are each done in between rounds of mountain climbers. Mountain climbers are great for working the abdominal muscles and after doing lots of them you will know, as you can feel it. The interval rounds are each 6 minutes and both have the same 4 exercises: 3 plank based exercises and one crunch. I really like all of these exercises and the order of them gives a good amount of diversity to make it move along really well. I am feeling my abs today (day after) from this and although I have another workout planned, I feel like doing this one again!
Evasive Maneuvering Ab Workout
Workout Breakdown
This workout has 5 parts.
Parts 1, 3 and 5 only take about a minute each.
Parts 2 and 4 are each 6 minutes of interval training and are made up of some awesome core strength and ab exercises!
Parts 1, 3 and 5 – 100 Mountain Climbers
Parts 2 and 4
Set your timer for 8 rounds of 10 seconds rest and 35 seconds work and go through the following 4 exercises twice:
5 Plank Jack Push Ups
Walk Out with Tuck Jump
Plank Walk Down
Alternating Elbow to Knee Sit Ups
Workout on Video
My Reps
5 Plank Jack Push Ups – (part 2) 5, 5, (part 4) 5, 5
Walk Out with Tuck Jump – (part 2) 5, 4, (part 4) 5, 4
Plank Walk Down – (part 2) 7, 10, (part 4) 8, 9
Alternating Elbow to Knee Sit Ups – (part 2) 10, 12, (part 4) 13, 12
Exercise Descriptions
Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.
Get into push up position and do 5 plank jacks, jumping both legs out and then both legs in 5 times, and then do a push up. This is one rep. Continue doing as many reps as possible in time period.
From standing bend over at hips so hands touch floor and walk hands out to plank position and then back in, come up to standing and then do a tuck jump by jumping both legs up together as high as you can and bringing your knees up towards chest at top of jump. This is one rep.
Start in plank position and one arm at a time extend so arm is straight and you are in high plank (push up) position, go back onto elbows one arm at a time and repeat changing start arm each time.
Alternating Elbow to Knee Sit Ups
Lie on ground with legs bent, wide apart and with feet on the ground. Place your hands behind your head and then sit up. When you come up then twist your torso and touch one elbow to the knee of the opposite side leg and then release and reverse the movements going back down to your start position with your head on the ground. For the next rep after you come up to sitting, twist torso to the opposite direction and touch the other elbow to the knee on its opposite side. Continue with these sit ups alternating sides for each rep.
