The Workout:
Complete Circuit #1 one time, performing each of the exercises as described and for the stated number of repetitions (or as many as you can do if you cannot perform the prescribed number of reps). After completing Circuit #1, rest briefly before completing Circuit #2. Each of these circuits hit all five muscle groups in the abdominal region: Upper, Lower, Obliques, Transverse and Lower Back.
Circuit #1:
In and Outs - 25 reps - Sit on rear, lift legs off ground and bring knees and chest in and out.
Scissors - 25 reps - Lay on back, one leg straight about an inch off the ground, other leg straight in the air. Switch legs creating scissor motion without letting lower leg touch the ground. Count for 1 or 2 seconds before switching. Fight to keeps legs as straight as possible throughout workout.
Bicycle - 24 reps for 12 on each side - Lay on back, extend one leg straight out, bring in other knee to chest. Hands on back of head and rotate your right shoulder/elbow to meet with your left knee, then switch. Don't let straight leg touch ground and fight to keep your upper back off ground. Concentrate on your armpit going towards the opposite hip.
Plank - Get in push up position and hold, keeping your body in a straight line. Do not let your body come up or sag. Can also be performed on your forearms/elbows. Hold for 1 minute or as long as you can.
Plank with Leg Raise - If you want to make plank more difficult lift right leg up and down for 10 counts then left leg.
Superman - Lay on stomach, lift upper and lower body off ground balancing on your stomach. Fight to get your upper and lower body as high as you can. Hold for a count of 10, rest for 3 seconds and go back up for another 10. Do this 5 times.
Circuit #2:
Toe Touchers - 25 reps - Lay on back, lift legs straight up keeping them straight, lift shoulders off ground and pulse up to touch toes. Come back down trying not to let shoulders come all the way to ground.
Flutter Kicks - 25 reps - Similar to Scissors above except legs stay low to ground. Lay on back, lift both legs just off the ground keeping them straight and "fluttering" them up and down. Don't lift legs too high and keep lower back on ground, not letting it come up.
Twist - 25 reps (1 rep = touch on each side) - Sit on rear, bring legs up so you are sitting in a V-shape. Lock fingers together. Twist to the right touching locked hands on the ground then quickly twisting to the left touching the ground on the left side. Keep your legs up and perform this move quickly. Can also be performed while holding a weight.
Side Plank - Lay on side, keeping body in a straight line, lift yourself up on your forearm making sure our elbow is under your shoulder. Your forearm and feet should be only body parts on ground. Hold for 1 minute or as long as you can.
Bird Dog - 5 reps each side - Get on hands and knees. Lift right hand/arm straight out while at the same time lifting your left leg straight and out. Hold for 5-10 seconds and switch. Lifting left hand/arm straight out while lifting your right leg straight out. Hold for 5-10 seconds.
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