This routine dates back to my cross country running days. It's a great way to mix up your current routine or replacement for my Primary Abdominal Workout, when you don't have access to a gym or equipment. You can do this anywhere- at home, in a hotel room, or in a park. This also makes a great end to any workout. This routine is a constant battle no breaks between sets!
CRUNCHES-LEGS FLAT
1 Set 50 Reps
This is a great way of easing into things, getting your core warmed up before stepping things up a notch. Be sure to focus on squeezing your abdominal muscles, don't just lift your head- this is not a neck work out. Form is very important!
CRUNCHES-REGULAR
1 Set 50 Reps
These are the standard crunches that date back to elementary PE, a good step up in difficulty from the last set. Remember you're an adult now though, fine tune that form and feel the warmth in your abdomen.
CRUNCHES-LATERAL (LEGS TO RIGHT/LEFT)
1 Set Left/1 Set Right 50 Reps Each
These crunches target the side of your abdomen, focus on the squeezing of your obliques. Not a lot of lift (no more than 6 inches) is required to get a great workout. Form as always is crucial- Make sure to keep your head in line with the rest of your body.
CRUNCHES-BICYCLE
1 Set 50 Reps (Each Rotation = 1 Rep)
Where are you going? Stay laying down on that mat! If you’re familiar with bicycle crunches you know a bicycle is not required to do them. The bicycle crunch a great way to really feel that burn, in this form you will be moving all limbs in perfect timing in order to touch your right knee/left elbow and left knee/right elbow in a fluid alternating motion. Start on the side of your choice, only counting after one complete rotation.
PLANK-FOREARM
1 Minute
Now to round out the routine were going to go flat, forearm plank! Firmly plant your toes onto the ground, stiffen up your core and keep your head/neck in line with the rest of your spine, align your elbow with your shoulders and firmly plant onto the mat. Let the countdown begin. Modify move this as you wish as you get more comfortable.